· Tutorials · 2 min read
A Beginner’s Guide to Sleep Hygiene: 7 Days to Better Rest
New to sleep tracking? Follow this 7-day plan to reset your internal clock and optimize your environment for the best sleep of your life.
“Sleep Hygiene” is just a fancy term for the environment and habits that lead to consistent sleep. If you’re tired of being tired, you don’t need a miracle; you need a reset.
Here is your 7-day Sleep Hygiene Challenge.
Day 1: The Anchor Wake Time
Pick a wake-up time and stick to it—even if you slept poorly. This “anchors” your circadian rhythm and ensures you build enough “sleep pressure” for Day 2.
Day 2: Morning Sun Exposure
Within 30 minutes of waking, get 10 minutes of natural sunlight. This tells your brain to stop producing melatonin and start the countdown timer for tonight’s sleep.
Day 3: The 2 PM Caffeine Curfew
Stop all caffeine by 2 PM. Give your liver a head start on clearing the stimulants before your head hits the pillow.
Day 4: Temperature Control
Lower your thermostat to roughly 18°C (65°F). Your core body temperature needs to drop to initiate deep sleep.
Day 5: Digital Curfew
Set a “no screens” rule for 45 minutes before bed. Swap the phone for a physical book or a journaling session.
Day 6: The Bed Association
Only use your bed for sleep and intimacy. If you can’t fall asleep within 20 minutes, get out of bed and do a boring task in dim light until you are tired.
Day 7: Review the Grid
By Day 7, you’ve been logging in SleepGrids for a week. Look at your colors. Did the cold room on Day 4 lead to a greener grid on Day 5?
