01
Keep a shutdown ritual.
A predictable wind-down tells your body it's safe to rest. Repeat the same 3 steps every night.
habitsrecoveryroutine
Life Rules for Sleep
Rules for better sleep: consistent wind-down, light management, and habits that make rest easier and more reliable.
sleeprestrecoveryhabitslife rules
8 rules in this template
- 02
Morning light, dim nights.
Get bright light early and reduce bright light late. Your circadian rhythm loves cues.
routineenergyhabits - 03
Caffeine has a curfew.
Set a time after which you stop caffeine. Small changes here often create big sleep gains.
habitsenergyrecovery - 04
Your bed is for sleep.
If you work in bed, your brain associates it with alertness. Separate spaces if you can.
environmenthabitsfocus - 05
Write down tomorrow.
End the day by capturing tasks and worries on paper. Your brain doesn't need to rehearse them overnight.
planningclarityroutine - 06
Cool, dark, quiet.
Improve the sleep environment. Small adjustments beat expensive supplements.
environmentrecoverysimplicity - 07
Avoid revenge bedtime.
Late-night scrolling steals tomorrow's energy. Choose rest as a form of self-respect.
boundarieshabitsenergy - 08
Protect consistency over perfection.
A stable wake time matters more than one perfect night. Use weekends gently.
consistencyroutinerecovery