EXPERIMENT
Better sleep
A consistent wind-down time and fewer evening stimuli may improve subjective sleep quality.
Daily action
Record your wind-down time, screen use and subjective sleep quality in the morning.
Day plan
- Day 1: record your sleep baseline.
- Day 2: reduce screen time before bed by 10 minutes.
- Day 3: use a consistent wind-down time.
- Day 4: record what stimulates you most in the evening.
- Day 5: keep one calming ritual.
- Day 6: compare sleep quality with the beginning.
- Day 7: choose one change to keep.
Safety
- Stop if the experiment makes your condition or safety worse.
- Do not treat the result as a diagnosis.
- In a crisis, use local emergency or crisis support.
How to summarize
Average sleep quality on days 5 to 7 is higher than on days 1 to 2.