Guide
Small habits, deeper sleep.
The calculator handles the timing. These six habits handle everything else — and they compound: each one makes the others work better.
Anchor your wake time
Pick one wake-up time and hold it every day, weekends included. A stable anchor strengthens sleep pressure and makes both falling asleep and waking up easier.
Get morning light
10–30 minutes of outdoor light soon after waking is the strongest signal for setting your circadian clock. It tonight’s melatonin on schedule.
Cut caffeine early
Caffeine has a 5–6 hour half-life. The 4 PM coffee is still half-active at 10 PM. Set a personal cutoff around 2 PM.
Cool, dark, quiet
Aim for around 18 °C (65 °F), blackout-level darkness, and minimal noise. Your body needs to drop temperature to initiate sleep.
Wind down 30–60 minutes
Dim the lights and park the screens before bed. Give your brain a runway into sleep instead of a cliff edge.
Don’t force sleep
Awake for more than ~20 minutes? Get up, do something calm in low light, and return when drowsy. Lying in bed frustrated trains your brain to associate bed with wakefulness.
Remember
Consistency beats perfection. A slightly imperfect routine held every day outperforms an ideal routine held twice a week.