Visual Wellness Guide
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How to Sleep Better
A simple night routine for calmer evenings and more consistent sleep habits.
- 6-page guide
- Saveable checklist
- General wellness advice
Step 1
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Anchor Your Wake Time
A consistent wake time helps your body build a more predictable rhythm.
- Choose a realistic wake time you can keep most days.
- Get bright morning light when possible.
- Avoid long late-day naps that make bedtime harder.
Step 2
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Build an Evening Wind-Down
Use simple cues to tell your body the day is ending.
3 hours before bed
Finish heavy meals when possible.
1 hour before bed
Dim bright lights and lower stimulation.
20 minutes before bed
Read, stretch gently, or do calm breathing.
Step 3
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Bedroom Setup Checklist
Make your room easier to sleep in.
- Cool and comfortable temperature
- Dark room or eye mask
- Quiet space or white noise
- Phone away from the pillow
- Comfortable bedding
Watch Out
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Common Sleep Mistakes
Small habits can make bedtime feel harder.
- Changing wake time dramatically every day
- Using bed as a work or scrolling zone
- Drinking caffeine too late in the day
- Trying to force sleep while stressed
Save This
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Your Better Sleep Checklist
Pick one habit tonight. Keep it simple and repeatable.
- Same wake time
- Morning light
- Calm wind-down
- Cool, dark bedroom
This guide is for general wellness education only and is not medical advice. If you have ongoing sleep problems or a health condition, consult a qualified healthcare professional.