The plan
What you will do
Increase REM by (1) protecting sleep opportunity (REM is concentrated and lengthens in later cycles), (2) improving circadian alignment via consistent schedule + morning light, (3) reducing REM-suppressors (late caffeine and alcohol), and (4) lowering pre-sleep arousal with a structured wind-down and relaxation practice.
Plan checkpoints
- Day 3
Schedule anchors and morning light routine established; first improvements in sleep onset and continuity.
- Day 7
Caffeine/alcohol timing and dinner timing stabilized; wind-down becomes automatic.
- Day 14
Exercise + light + downshift synergy; fewer mid-night awakenings.
- Day 20
Behaviors consolidated; ready to maintain long-term.
Other areas this may support
- Stress Resilience
- Recovery Optimization