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Week 1 Sleep Reset Routine

The Week 1 Sleep Reset Plan outlines a structured daily routine to improve sleep quality. It includes specific activities for morning, midday, evening, and night, emphasizing bright light exposure, balanced meals, and a calming bedtime routine. Key recommendations include avoiding caffeine after 2 PM and minimizing screen time before bed.

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Pratik Tiwari
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10 views2 pages

Week 1 Sleep Reset Routine

The Week 1 Sleep Reset Plan outlines a structured daily routine to improve sleep quality. It includes specific activities for morning, midday, evening, and night, emphasizing bright light exposure, balanced meals, and a calming bedtime routine. Key recommendations include avoiding caffeine after 2 PM and minimizing screen time before bed.

Uploaded by

Pratik Tiwari
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Week 1 Sleep Reset Plan

Morning (9:00 AM - 12:00 PM)

- 9:00 AM - Wake up

- Get 10-30 min of bright light (sunlight or light box)

- Drink a glass of water

- Stretch or take a 5-10 min walk

- 9:30 AM - Breakfast

- High protein (eggs, oats, yogurt, etc.)

- 10:00 AM - Focus work or study

- Do your most important or creative tasks now

Midday (12:00 PM - 5:00 PM)

- 12:00 PM - Lunch

- Balanced meal (protein, carbs, veggies)

- 1:00-3:00 PM - Light work or tasks

- Admin, errands, etc.

- No caffeine after 2:00 PM

- 4:00 PM - Light exercise (optional)

- Walk, yoga, or light home workout

Evening (5:00 PM - 9:00 PM)

- 6:00 PM - Dinner

- Keep it light and healthy

- 7:30 PM - Begin to dim lights


Week 1 Sleep Reset Plan

- Use warm lighting or lamps

- 8:30 PM - Wind-down activities

- No screens if possible; read, journal, stretch

- Use blue light filters if using a phone

Night (9:00 PM - 1:30 AM)

- 11:30 PM - Begin bedtime routine

- Brush teeth, light stretching, relaxing music

- 12:30 AM - Power down

- No screens, just light relaxing activity

- 1:30 AM - Sleep

- Keep room dark and cool

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