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Pick a 30-minute lights-out window and protect it like a meeting. Backward-plan from your wake time to allow 7–8 hours in bed. Example: if you must be
Use a single, repeatable routine so your brain knows sleep is next. Keep it low-stim and the same order nightly. Example sequence: load dishwasher → s
Dim the evening and brighten the morning. After the kids are down, switch to lamps or warm bulbs. Keep bathroom lights low and avoid bright overheads
Stop caffeine 8–10 hours before lights-out. Most working parents sleep better with a noon cutoff. If you’re sensitive, move it to 10 AM.
Cool, dark, and quiet wins. Aim for 65–68°F (18–20°C). Block light leaks and reduce noise so you don’t wake when the house does.
Do a 2-minute brain dump so your mind stops trying to remember everything. Write tomorrow’s top 3 and one first action for the biggest item.
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