Sleep habits reflection

Sleep guidance repeatedly points at the same small set of levers: regular timing, evening light exposure, caffeine timing, a wind-down period, and what you do when you cannot sleep. Trial evidence is strongest for the behavioural components used in CBT-I [1]; caffeine taken six hours before bed has been shown to disrupt sleep [2], and evening light-emitting screen use has been associated with delayed circadian timing [3]. This reflection walks through those levers without prescribing a schedule.

Educational content only - not medical advice. In a crisis, call or text 988 (US) or your local emergency number. See crisis resources.