Sleep reset

Stress and sleep pull on each other. A hard day makes for a bad night, and a bad night makes the next day harder. That’s why sleep is worth a bit of attention when things are heavy, and why this isn’t about doing it perfectly.

Tick any that feel true. No judgement, and no need to be thorough.

• A racing mind at lights-out

  Tomorrow arrives the moment your head hits the pillow.

• Caffeine later in the day
• Screens right up to bedtime
• A drink to wind down
• Very different bed and wake times
• Long or late naps
• Working, scrolling or watching in bed
• Watching the clock when sleep won’t come
• Lying awake for a long time
• Putting off going to bed, or dreading it

  Bed has started to feel like a test.

• A bedroom that’s too warm, bright or noisy
• Eating late, or going to bed hungry
• Going straight from busy to bed

Tick anything above that feels true at the moment, and a short wind-down for tonight will appear here.

Tick what you already do, or would like to lean on more.

• Daylight early in the day

  Morning light steadies the body clock.

• Moving your body during the day
• Getting up at roughly the same time
• A wind-down routine you actually like
• A cool, dark, quiet room
• Reading something gentle before bed
• A warm shower or bath in the evening
• Slow breathing or relaxing once in bed
• Keeping the phone out of the bedroom
• Writing things down before bed

The hardest part of a wind-down is starting it. Set a time and unstress will nudge you while a page is open, and do its best when it’s closed.

These are ordinary, widely taught sleep habits. They aren’t medical advice and not a treatment. One rough night, or a rough week, is a normal part of a stressful stretch. If poor sleep has gone on for weeks, if you’re exhausted in a way that rest doesn’t touch, or if you snore heavily or stop breathing in the night, that’s worth a conversation with your doctor rather than a checklist. The support resources are at the bottom of the page.

You can rate how you slept in the daily check-in, and see how it moves alongside stress in trends.