Sleep Routines
A simple checklist for a sleep-friendly evening
A short evening checklist covers the last hour before bed, the bedroom and a few decisions for the morning, so sleep-friendly habits happen on most nights.
The collection
Sleep Routines
Evening habits, bedroom setup and wake-up times that support a regular sleep pattern, plus what to know before changing the schedule you already keep.
Sleep Routines
Caffeine, alcohol and late meals: how they affect sleep
Caffeine, alcohol and heavy late meals each affect sleep in different ways, and timing matters. Learn how each one works and how to test changes over two weeks.
Sleep Routines
How a steady bedtime routine supports better sleep
A bedtime routine helps sleep by making the end of the day predictable. Learn how to build a short wind-down sequence, keep it steady and know when to seek help.
Sleep Routines
Keeping a regular wake-up time on weekdays and weekends
Keeping your wake-up time close on weekdays and weekends supports a steadier body clock. Here is how to handle weekends, recover after late nights and avoid large swings.
Sleep Routines
Light and temperature: setting up your bedroom for sleep
Light and temperature shape how easily you fall asleep. Learn how to dim the evening, darken and cool the bedroom, choose bedding and change one thing at a time.
Sleep Routines
What to know before shifting your sleep schedule
Shifting your sleep schedule works best in small, steady steps supported by light. Learn what to plan, what to expect and when to talk with a clinician.