Achieve at least 7 hours of sleep per night Valor inicial: 0, Valor objetivo: 180, Frecuencia de notificación: Diario
Establish and follow a consistent bedtime routine Valor inicial: 0, Valor objetivo: 30, Frecuencia de notificación: Semanal
Limit screen time to 1 hour before bed Valor inicial: 0, Valor objetivo: 150, Frecuencia de notificación: Diario
Improve sleep quality using a sleep tracker Valor inicial: 0, Valor objetivo: 120, Frecuencia de notificación: Diario
Practice relaxation techniques before bed Valor inicial: 0, Valor objetivo: 90, Frecuencia de notificación: Diario
Optimize sleep environment for better rest Valor inicial: 0, Valor objetivo: 5, Frecuencia de notificación: Semanal
Maintain a consistent sleep schedule on weekends Valor inicial: 0, Valor objetivo: 20, Frecuencia de notificación: Semanal
Avoid heavy meals 2 hours before bedtime Valor inicial: 0, Valor objetivo: 150, Frecuencia de notificación: Diario
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Iniciativas
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.