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0 of 5 steps completedStep-by-Step Instructions
1 Step 1: Fix wake time (more than bedtime)
Step 1: Fix wake time (more than bedtime)
Wake at the same time every day (yes, weekends too). Consistent waking trains the circadian clock. Bedtime drifts naturally.
Same wake time, every day
Within 30 minutes, including weekends. The single biggest change.
Sunrise alarm (Hatch Restore)
Wakes you with gradual light vs blaring alarm. Easier mornings. ~$130.
2 Step 2: Make bedroom dark + cool
Step 2: Make bedroom dark + cool
Cool (65-68°F) and dark (blackout). The body needs to drop 2-3°F to fall asleep. Light cues wakefulness.
Blackout curtains
NICETOWN blackout panels. Block all light. ~$30.
Cool room (65-68°F)
Thermostat or fan. Cool sleep is deep sleep.
3 Step 3: Get morning sunlight in your eyes
Step 3: Get morning sunlight in your eyes
10-30 minutes of outdoor light within 60 min of waking sets your circadian clock. Window glass blocks too much; go outside.
10-30 min outside in morning
Walk, coffee on porch, anything outdoor. Big impact on sleep that night.
10,000-lux SAD lamp (winter)
Northern winters: artificial bright light. ~$50.
4 Step 4: No screens 30-60 min before bed
Step 4: No screens 30-60 min before bed
Phone/TV light delays melatonin. The bigger problem: stimulation keeps the brain wired. Read or stretch instead.
Phone in another room
Move phone out of bedroom. Use a real alarm clock. Habit-breaking.
Kindle Paperwhite if you read in bed
E-ink, no blue light. Reads in dark with built-in light. ~$140.
Night mode on screens (less ideal)
Reduces blue light. Better than nothing. Free.
5 Step 5: Cut caffeine after noon
Step 5: Cut caffeine after noon
Caffeine half-life is 5-6 hours. Coffee at 2pm = quarter dose still active at midnight. Most adults sleep dramatically better after a 2-week cutback.
Last caffeine by noon
Includes coffee, tea, chocolate, energy drinks.
Decaf afternoon coffee (acceptable substitute)
If you need the ritual but not the caffeine.
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