Bad sleep ruins everything — your mood, productivity, health, even weight.
Here’s a 5-day plan to reset your sleep schedule naturally.
Day 1: Set a Strict Wake-Up Time
Even if you sleep late, wake up at the same time. This anchors your internal clock.
Day 2: Block All Blue Light After 8PM
Screens suppress melatonin. Use night filters or blue-light glasses to protect your brain.
Day 3: Dim Lights & Avoid Stimulation
After 9PM, switch to warm lighting. Avoid late workouts, intense convos, or scary shows.
Day 4: Morning Sun + Light Activity
Walk in sunlight within 30 minutes of waking. It regulates melatonin and cortisol.
Day 5: No Caffeine After 2PM + Early Dinner
Give your body time to wind down without interference from stimulants or digestion.
Conclusion:
By the end of Day 5, you’ll fall asleep faster, wake up refreshed, and stay alert all day. Consistency is key. Let your sleep lead your success.