Personalize Your Sleep Schedule
Recommended Frequency:
Every day
You can customize this routine to suit your needs, so anything you don't like, change or skip it!
Optimize Light Exposure
Manage your exposure to light throughout the day to reinforce your circadian rhythm. This involves getting bright light exposure during the day and reducing light exposure in the evening.
Determine Your Chronotype and Adjust Schedule
Determine your chronotype and adjust your daily schedule to align with your body's natural rhythm. This may involve shifting important tasks to times when you're naturally more alert and productive.
Set Consistent Sleep Schedule
Set a consistent wake-up time and bedtime based on your chronotype and optimal sleep duration. Allow for some flexibility (within 30-60 minutes) to avoid creating anxiety around sleep.
Set Bedtime Reminder
- 💪Improved productivityAligning your activities with your natural rhythm can lead to increased productivity and better performance.
- ⏰Consistent circadian rhythmA consistent sleep schedule helps reinforce your body's internal clock, leading to better sleep quality.
- 💪Improved sleep-wake cycleProper light exposure helps regulate your circadian rhythm, leading to better sleep quality and daytime alertness.
What do I need to start this routine?