Sleep at least 7 hours

Your sleep is sacred — get at least 7 hours. As we age, getting all the sleep we need at night gets harder. If you feel tired during the day, try a 15–20 minute nap. Tap each card to learn more.

Wind Down Before Bed

Engage in a wind-down routine 1 hour before bed — a warm shower, dimming the lights, journalling, or relaxing music all work.

Avoid Screens Before Bed

Blue light from screens interferes with sleep. Avoid TV and devices 1–2 hours before bed, or use night-mode if needed.

Your Bed is for Sleeping

Go to bed only when sleepy
Get out of bed after 20 minutes if you can't fall asleep
Return to your bed only when sleepy

Lights Off

Make your bedroom dark & tell your brain it's sleep-time

Close window shades, turn off outside lights
Dim or turn off/around clock & computer displays
Wear a light-blocking sleep mask

Consistent Sleep

Regulate your biological clock by sleeping and waking at the same time each day. It's hard but try to stay consistent — set a bedtime when sleepy and wake at the same time each morning.

Sleep Tracking

Apps like SleepTime and Sleep Cycle can track your sleep. Wearables like Oura, Garmin, or Whoop also work well.

Travel & Timezones

When traveling across time zones, use jetlagrooster.com to get a plan for adjusting your sleep schedule.