Improved Sleep
An improved sleep routine involves identifying and addressing any habits or factors that may be interfering with your sleep, such as eating late at night or watching TV in bed. It also includes developing healthy sleep habits, such as sticking to a regular sleep schedule, avoiding caffeine and electronics close to bedtime, and creating a comfortable sleep environment.
Intent. Improving sleep
What you'll do, day by day.
- Habit 01 · 10 min
Set a consistent bedtime
Go to bed at the same time every night to help regulate your body's natural sleep-wake cycle.
- Habit 02 · 10 min
Avoid screens for at least 1 hour before bed
The blue light emitted by screens can disrupt your body's production of melatonin, a hormone that helps regulate sleep.
- Habit 03 · 10 min
Establish a bedtime routine
Do the same activities every night before bed to help signal to your body that it's time to sleep. This could include activities like brushing teeth, changing into pajamas, and dimming the lights.
- Habit 04 · 10 min
Create a comfortable sleep environment
Make sure your bedroom is dark, cool, and quiet, and that you have a comfortable bed and pillows.
- Habit 05 · 10 min
Practice relaxation techniques
Try activities like deep breathing, progressive muscle relaxation, or guided imagery to help reduce stress and improve relaxation.
- Habit 06 · 10 min
Use white noise or calming music to help you fall asleep
These sounds can help to block out distractions and promote relaxation.
Make it your own.
Open this routine in Dayful and tweak it: change the order of habits, adjust the timing, swap any habit out, or build it into a weekday-only schedule. The app remembers your changes — your version of Improved Sleep stays yours.
- Anchor each habit to something you already do.
- If you skip a day, just resume — streaks here are forgiving.
- Halve a habit before you drop it. Tiny still counts.
Try Improved Sleep in the app.
Free to download. Pick this routine and your reminders are set up in under a minute.
Sleep and stress management
Sleep and stress management
See the routine →