Achieve at least 7 hours of sleep per night Nilai Awal: 0, Nilai Target: 180, Frekuensi Notifikasi: Harian
Establish and follow a consistent bedtime routine Nilai Awal: 0, Nilai Target: 30, Frekuensi Notifikasi: Mingguan
Limit screen time to 1 hour before bed Nilai Awal: 0, Nilai Target: 150, Frekuensi Notifikasi: Harian
Improve sleep quality using a sleep tracker Nilai Awal: 0, Nilai Target: 120, Frekuensi Notifikasi: Harian
Practice relaxation techniques before bed Nilai Awal: 0, Nilai Target: 90, Frekuensi Notifikasi: Harian
Optimize sleep environment for better rest Nilai Awal: 0, Nilai Target: 5, Frekuensi Notifikasi: Mingguan
Maintain a consistent sleep schedule on weekends Nilai Awal: 0, Nilai Target: 20, Frekuensi Notifikasi: Mingguan
Avoid heavy meals 2 hours before bedtime Nilai Awal: 0, Nilai Target: 150, Frekuensi Notifikasi: Harian
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Inisiatif
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.