The plan
What you will do
This sprint targets the three biggest drivers of long sleep latency: (1) conditioned arousal (fix with stimulus control + "only sleepy in bed" rules), (2) circadian misalignment (fix with consistent wake time + morning light), and (3) physiological/cognitive hyperarousal (fix with a predictable wind-down + relaxation skills and caffeine timing). Optional magnesium supports relaxation/sleep regulation in some people; optional low-dose melatonin can help if the issue is circadian timing (e.g., "can't fall asleep until late"), but effects are typically modest for general insomnia.
Plan checkpoints
- Day 3
Routine installed (wake time, morning light, caffeine cutoff, wind-down started). Expect small but noticeable reduction in "wired at bedtime" feelings.
- Day 7
Stimulus control becomes consistent; evening relaxation skill feels easier; fewer "toss-and-turn" nights.
- Day 14
Stronger sleep drive at bedtime + less conditioned wakefulness in bed.
- Day 20
Stable routine with clear latency improvement and a maintenance plan.
Other areas this may support
- Stress Resilience
- Recovery Optimization
- Performance Peak