Sleep Foundations

The habits sleep researchers agree on: light, timing, caffeine and a wind-down.

• 🌱 Easy start
• Ongoing
• 6 goals in 2 groups
• Sleep

Free, no account needed. Works offline.

Each day, tick off what you did. The day gets a score out of 100, so a partial day still counts. Do it on your own, or join its leaderboard: anonymous unless you choose otherwise.

General wellbeing routines, not medical advice. Check with a health professional before starting a training plan or changing your medication, diet or smoking.

More sleep routines

• Wind-Down HourThe last hour before bed decides the night. Dim it, slow it, and wake at the same time.
• Early RiserEarlier nights make earlier mornings: lights out on time, no snooze, and light to wake you up.
• Athlete RecoveryTraining makes you tired; recovery makes you better. Sleep, soft tissue work and a real rest day.
• Evening RoutineReset the house, look after yourself, and get into bed without a screen.