My Sleep Schedule

Interactive Sleep Schedule Infographic

Part 1: Throughout the Day

  • Get as much sunlight into your eyes as you can.
  • Lay off caffeine.
  • Don't lay down.
  • Stay away from the bedroom.

Part 2: 3 Hours Before Bed

  • Journal all your worries, so that you can leave them at the door.
  • Put on blue light filters and glasses.
  • Don't look at any videos.
  • Listen to slow background music to relax.

Part 3: 2 Hours Before Bed

  • Take a cold shower.
  • Listen to an audiobook.
  • Avoid looking at any screens.
  • Do some hyperextension exercises.

Part 4: 1 Hour Before Bed

  • Clean and organize your bedroom.
  • Do some Kegel exercises.
  • Practice meditation.
  • Apply soothing balms.

Part 5: Right Before Bed

  • Put on the sleep tracker.
  • Play soothing sleep sounds.
  • Take a warm bath.
  • Wear warm wet socks.
  • Do 4 rounds of 4-7-8 breathing.
  • Blink 100 times to tire your eyes.
  • Set up your sleep gadgets(Mouth Tape and Eye Masks).
  • Practice the Navy's sleep method.

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