The 2-week reset

Why you're reading this. The foundation-level issues — schedule, caffeine, alcohol, the room — outrun every product, and no supplement outruns them. Two weeks, one lever at a time. Put this on the fridge.

Week 1 — the rhythm

• ☐ Pick one wake time. Hit it 7/7 days, weekends included. (The single highest-value change in sleep science — regularity predicts long-term health better than duration.)
• ☐ 5–10 minutes of outdoor light within an hour of waking, daily. Cloudy still counts.
• ☐ Find your caffeine cutoff: last dose 8–10 hours before bed. Earlier, not less.

Week 2 — the night

• ☐ Alcohol: 3+ hours from last drink to lights out — or skip it and watch what the second half of your night does.
• ☐ Bedroom to 65–68°F; every LED dark; blackout curtains or a contoured mask if light leaks.
• ☐ Build the same 30–60 minute wind-down every night: dim warm light, screens away, same order.

Scoring yourself

Don't chase perfect nights — chase consistent inputs. Most people feel the difference between days 8 and 14; the schedule lever often takes a full two weeks to show its hand. A bad night mid-reset isn't failure; it's noise.

Then

Retake the Sleep Assessment. If your nights have already turned, you got the outcome we're actually selling and it cost you nothing. If they've improved-but-not-enough, your next stop is the Sleep Window Calculator — now it'll be measuring a real schedule instead of chaos.

Back to Restful Routine

Education, not medical advice.