Daily Sleep Optimization Routine

Daily Sleep Optimization Routine

Recommended Frequency:

Every day

Comprehensive Daily Routine for Optimal Sleep
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What's Inside - See The Protocols

You can customize this routine to suit your needs, so anything you don't like, change or skip it!

Morning Wake-Up

Morning Wake-Up

6:00 AM
15m

Start your day with a consistent wake-up routine to reinforce your sleep schedule.

Simple Task
Simple Task
Simple Task
Daytime Activities for Better Sleep

Daytime Activities for Better Sleep

7:00 AM
45m

Engage in activities during the day that promote better sleep at night.

Simple Task
Simple Task
Afternoon Caffeine Cutoff

Afternoon Caffeine Cutoff

4:00 PM
5m

Adjust your caffeine intake in the afternoon to improve sleep quality.

Simple Task
Evening Meal Timing

Evening Meal Timing

4:00 PM
5m

Time your evening meal to support better sleep.

Simple Task
Evening Wind-Down Ritual

Evening Wind-Down Ritual

5:00 PM
60m

Establish a relaxing evening routine to prepare your body and mind for sleep.

Choose from 5 Options
Read a book ,
Listen to relaxing music ,
Take a warm bath ,
Practice gentle stretching ,
Meditate
Simple Task
Simple Task

Engage in relaxation activity

Timed Activities - 30m
Bedtime Preparation

Bedtime Preparation

6:30 PM
30m

Prepare your bedroom and yourself for a restful night's sleep.

Simple Task
Simple Task
Simple Task
Bedtime

Bedtime

7:00 PM
10m

Stick to your designated bedtime to maintain a consistent sleep schedule.

Simple Task
Simple Task
What You'll Get
  • 💪
    Consistent Sleep Schedule
    Maintaining a consistent bedtime helps regulate your body's internal clock and improve sleep quality.
  • 💪
    Circadian Rhythm Alignment
    Waking up at a consistent time helps maintain your body's natural sleep-wake cycle.
  • 💪
    Circadian Rhythm Regulation
    Morning sunlight and daytime exercise help regulate your body's internal clock and improve sleep quality.
  • 💪
    Improved Sleep Onset
    Limiting caffeine intake in the afternoon can help you fall asleep more easily at night.
  • 💪
    Improved Sleep Quality
    Avoiding large meals close to bedtime can help improve sleep quality and reduce discomfort during the night.
  • 💪
    Stress Reduction
    A relaxing evening routine helps reduce stress and prepares your body for sleep.
  • 💪
    Sleep Quality Enhancement
    Creating an optimal sleep environment and avoiding electronic devices can significantly improve sleep quality.
What you need to get started
As recommended by the creator

What do I need to start this routine?

Optional

Alive By Science products

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DoNotAge products

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DoNotAge Annual Subscription

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DoNotAge NAD Test Kit

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PerfectAmino Drink Powder

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PerfectAmino Tablets

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Try It Out, Adjust As You Go!
What People Think About This Routine
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