Sleep Schedule Rules
Follow proven sleep schedule rules. Essential guidelines that guarantee better rest and consistent energy.
Sleep Schedule Rule Challenges
Too Many Rules
Overwhelmed by countless sleep recommendations and guidelines.
Conflicting Advice
Different sources giving opposite sleep scheduling rules.
Rule Breaking
Not knowing which rules are flexible vs non-negotiable.
Essential Sleep Schedule Rules
Same Time Every Day
Keep consistent bedtime and wake time, including weekends.
7-9 Hours Minimum
Adults need at least 7 hours, most benefit from 8-9.
No Screens 1 Hour Before
Blue light disrupts melatonin production.
Morning Light Exposure
Get bright light within 30 minutes of waking.
Cool, Dark, Quiet Room
Optimize environment for deep sleep.
No Caffeine After 2 PM
Caffeine can disrupt sleep 6+ hours later.
Follow Sleep Schedule Rules
Free • Rule-based • Takes 2 minutes