| I wake at the same time every day |
This describes you. |
Try adding this to your routine. Including weekends, a fixed wake time is the single most powerful sleep habit. |
| I use my phone in bed |
This does not describe you. |
Try placing your phone on charge outside the bedroom, or at least switch to aeroplane mode 30 minutes before bed. |
| No caffeine after 2 pm |
This describes you. |
Try adding this to your routine. Caffeine has a half-life of 5–6 hours. An afternoon coffee is still active at midnight. |
| I fall asleep with the TV on |
This does not describe you. |
Try a wind-down routine instead: dim lights, gentle reading, or the 4-6 breathing exercise from Day 2. |
| My room is cool, dark, and quiet |
This describes you. |
Try adding this to your routine. The ideal bedroom is 16–18°C, as dark as possible, and free from noise. |
| My bedtime varies by more than an hour |
This does not describe you. |
Set a consistent wind-down alarm. Even shifting 15 minutes earlier each night helps. |
| I have a wind-down routine |
This describes you. |
Try adding this to your routine. A consistent 20–30 minute routine before bed signals your nervous system to shift into rest mode. |
| I wake up feeling unrefreshed |
This does not describe you. |
This could improve with the other habits above. If it persists, mention it at your appointment. |