Sleep
30-Day Sleep Routine
A structured month of practicing a calmer wind-down. General wellness practice, not treatment for a sleep condition.
Habits develop at different rates depending on the behavior, circumstances, repetition, and individual. Thirty days is a structured practice period, not a guarantee that a behavior will become automatic.
Weekly focus
Week 1 · Days 1–8
Week 1
Pick a wind-down start signal.
Week 2 · Days 9–16
Week 2
Move screens away from the bed.
Week 3 · Days 17–24
Week 3
Keep lights-out within a consistent window.
Week 4 · Days 25–30
Week 4
Shorten the routine so it survives tired nights.