Maintain a consistent sleep schedule on weekends Start value: 0, Target value: 20, Notification frequency: Weekly
Avoid heavy meals 2 hours before bedtime Start value: 0, Target value: 150, Notification frequency: Daily
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Initiatives
Develop and maintain a regular sleep schedule Create a consistent sleep and wake schedule, even on weekends.
Implement bedtime meditation sessions Incorporate meditation into the bedtime routine to promote relaxation and better sleep.
Keep a sleep journal to track sleep patterns Record sleep times, quality, and disturbances to identify patterns and areas for improvement.
Reduce caffeine intake after 2 PM Avoid consuming caffeine in the afternoon and evening to prevent sleep disturbances.
Use blackout curtains to darken the bedroom Install blackout curtains to create a dark and sleep-friendly environment.
Implement noise control measures in the bedroom Use white noise machines or earplugs to minimize disruptions from external noise.
Develop a calming evening routine Create a relaxing pre-sleep routine that includes activities like reading, gentle stretching, or listening to calming music.