Good sleep starts way before you go to bed. This strategy takes care of everything involved and makes sure you don’t miss a single issue, and never miss a night of sleep again.
Price: FREE
Category: Health
A complete, detailed, 100%-effective strategy to never lose sleep again
- Fix sleepless nights forever
- Addresses the most critical building block of a good life – top-quality sleep!
- Developed by the best sleep experts
- Science-backed
- Has changed countless lives
Items
📝 After waking up (list)
✍️ Take note of the sleep quality for that night, it will guide you towards better sleep (the sleep quality may also be measured in the goal associated with this list, feel free to pick one and delete the other) (text input)
✅ Set your intention for the day. A productive day is more likely to lead to great sleep. (checkbox input)
✅ Open the window after you wake up and let fresh air in (checkbox input)
📚 Remember, good sleep starts the day before. Structure as much of your day as possible around having good sleep, and you will reap the rewards. (text resource)
📷 Morning video journal (media input)
07:00 (days of week: ) – After waking up reminder
📝 Watch the sunrise (list)
✅ Watch the sun early in the morning (before 9am, ideally earlier). (checkbox input)
✅ Do not look directly in the sun, just in the general direction. (checkbox input)
✅ Do this for at least 5 minutes, ideally up to 15. (checkbox input)
07:30 (days of week: ) – Watch the sunrise reminder
📝 Consistency and routines can help greatly with sleep (list)
✅ Exercise at the same time each day (checkbox input)
✅ Eat at the same time each day (checkbox input)
✅ Don’t eat at least 2 hours after waking up (checkbox input)
✅ Don’t eat at least 3 hours before going to bed (checkbox input)
✅ If you work in an office, set your screen at eye level or slightly above (checkbox input)
09:00 (days of week: ) – If you work in an office, set your screen at eye level or slightly above reminder
📝 Negative beliefs and mindsets about sleep can be destructive (list)
📚 Sleep has a strong psychological component to it, and it’s important to have the right mindset. (text resource)
📚 This strategy will ultimately help you get better sleep, but it’s also important to keep in mind that not having perfect sleep one night is not the end of the world. (text resource)
📚 Work on trying to remove negative beliefs about sleep. One common belief many people have is: “if I don’t get a good night sleep, my entire day will be terrible”. While that may be true in the long term, it’s certainly more than possible to function well on little sleep at least for one day. By not fearing poor sleep, you will remove a lot of pressure from yourself and allow your body to relax into sleep better. (text resource)
📚 On a related note, research has shown that as long as you get good sleep at least 80% of the time, you can be healthy and productive, so don’t worry too much if you don’t get perfect sleep every night. (text resource)
📚 Other studies have shown that even if you just spend time lying down in a dark room and not sleeping, your body still gets at least some of the sleep benefits. That’s another reason to not worry too much about missing some sleep. (text resource)
✅ Have a productive day filled with hard work, vigorous exercise, and being engaged with friends or family. This helps sleep tremendeously – a tired body falls asleep much easier. (checkbox input)
✅ Experiment with avoiding naps (they’re fine if you sleep better with them, but some people benefit from eliminating them.) (checkbox input)
📝 Make your bedroom a temple of great sleep (list)
✅ The best sleep is achieved in cool environments. Experiment with reducing the temperature in your room. Reduce it by one degree each night until you find the perfect room temperature. (checkbox input)
✅ Sleep in a pitch-dark room. Window shades or blackout curtains are a great investment. Eye covers are a decent alternative. (checkbox input)
✅ Do not do anything in the bedroom except sleep or sex (checkbox input)
✅ Remove all devices from your bedroom, and have as little items and distractions as possible (checkbox input)
✅ Have a house plant in the bedroom (it improves oxygen levels) (checkbox input)
✅ Make sure your phone is in another room and switched to silent mode (checkbox input)
✅ If your area is noisy, get high-quality earplugs. (checkbox input)
✅ Matresses are important – invest in a matress that suits you. (checkbox input)
✅ Try a heavy blanket (checkbox input)
✅ Try an orthotic pillow (checkbox input)
✅ Experiment with a white noise machine (checkbox input)
✅ Experiment with an air purifier (checkbox input)
📷 Photo journal of bedroom (media input)
📝 Coffee, tea, and stimulants (list)
✅ Stop any caffein intake at least 6 hours before bedtime (ideally 12 hours). This includes not only coffee, but also tea and other stimulants. (checkbox input)
✅ If you’re having trouble sleeping for more than a week, strongly consider quiting coffee and other caffeinated beverages (it works wonders) (checkbox input)
📝 Melatonin (list)
📚 Melatonin can work for some people, but it doesn’t work for many. Also, it tends to have weaker effects with prolonged use. (text resource)
✅ Try melotonin. If it works for you, don’t overuse it and save it as a last resort. (checkbox input)
📝 The few hours before you go to bed are critical (list)
✅ If possible, take a short walk 2-3 hours before going to bed (checkbox input)
✅ If possible, watch the sun before it sets down for a few minutes. Don’t stare directly at the sun. (checkbox input)
✅ Avoid eating anything 3 hours before bed (checkbox input)
✅ Avoid heavy exercise close to bedtime (checkbox input)
✅ Stop drinking water and any other liquids as long before bedtime as possible (at least 2 and ideally 6 hours before bed), especially if you tend to get up to urinate in the middle of the night (checkbox input)
✅ Sex and orgasm have been proven to improve sleep, but avoid having them very close to bedtime as they can excite your body (checkbox input)
20:00 (days of week: ) – The few hours before you go to bed are critical reminder
📝 Develop a wind-down routine (list)
✅ 30 to 60 minutes before bedtime, start to unwind (checkbox input)
✅ Avoid lights and screens (checkbox input)
✅ Journal about your day, make sure to offload your worries and stresses from the day in the journal (checkbox input)
✍️ Journal (text input)
✅ Meditate for sleep (checkbox input)
✅ Read a book, preferrably a real paper one (checkbox input)
✅ Take a hot shower before bed (checkbox input)
✅ Consider taking a salt tab before going to sleep (checkbox input)
✅ Experiment with clothing – try both sleeping with socks and other clothes, and sleeping naked, and see what works for you (checkbox input)
22:00 (days of week: ) – Develop a wind-down routine reminder
📝 Reminders before bed can be an excellent tool, consider adding them: (list)
✅ Reminder after which you have no more caffeine (at least 6 hours before bed) (checkbox input)
✅ Reminder after which you have no more water or liquids (at least 2 hours before bed) (checkbox input)
✅ Reminder to start your wind-down routine (1 hour before bed) (checkbox input)
📷 Quick video journal about today (media input)
📝 If you’ve been struggling to get high-quality sleep for a longer time, consider the following techniques: (list)
📚 See a doctor or a specialist, there may be another issue harming your sleep (text resource)
📚 Yoga nidra (text resource)
📚 Non-sleep deep rest (text resource)
📝 Experiment with sleep times (list)
📚 For many people, the main issue preventing them from getting top-quality sleep is the time they go to bed. (text resource)
✅ Gradually set your alarm clock to wake you up earlier and earlier (in increments of 5-15 minutes) (checkbox input)
✅ See what works best for you over time by monitoring your sleep quality levels (they may be measured in the goal associated with this list) (checkbox input)
📚 Avoid oversleeping, and experiment with less sleep (some people don’t need as much sleep, and you might be one of them) (text resource)
📝 Emergencies in case you can’t fall asleep (list)
✅ Try some of the sleeping techniques such as the 4-7-8 method (relax your body and breathe deeply through the nose for the count of 4, hold for the count of 7, exhale for the count of 8, repeat until you fall asleep) (checkbox input)
✅ Try sleep hypnosis – it works for many (checkbox input)
✅ Change the room where you sleep (checkbox input)
📝 In case you didn’t get a good sleep (list)
📚 Remember, one night of less than ideal sleep is not the end of the world. (text resource)
📚 Remember, if you spent at least a few hours in a dark room lying down, you get a lot of the sleep beneifts (text resource)
📚 It may be possible (though not necessarily) that you’re not at 100% this day. Accept that fully, do your best, and you’re much more likely to get great sleep the next night. (text resource)
List reminders
No reminders.
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