Sleep reset

Stress and sleep pull on each other in both directions — a hard day makes for a thin night, and a thin night makes the next day harder to carry. Which is why sleep is worth a little attention when things are heavy, and why this is not 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 will not come
• Lying awake for a long time
• A bedroom that is 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 best-effort when it is closed.

These are ordinary, widely-taught sleep habits, not 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 are exhausted in a way that rest does not touch, or if you snore heavily or stop breathing in the night, that is worth a conversation with your doctor rather than a checklist. The support resources are always here.

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