Card 1 — The Goal
⏰ The 10-3-2-1-0 Rule: Stop caffeine 10 hours before bed, heavy meals 3 hours before, work 2 hours before, screens 1 hour before — and hit snooze 0 times in the morning. One rule, five countdowns, better nights.
Sleep Like a Pro: 5 Science-Backed Fixes for Terrible Nights
Card 2 — Step 1
🛑 The Sleep Debt Myth: You cannot make up for a week of poor sleep by sleeping in on weekends — that just shifts your body clock and makes Monday worse. Focus instead on restoring a consistent wake-up time.
Card 3 — Step 2
☀️ Morning Sunlight Anchoring: View 10 minutes of natural outdoor sunlight within an hour of waking up. This sets your cortisol pulse and primes your melatonin production for bedtime — through a window doesn't count.
Card 4 — Step 3
🧩 The Cognitive Shuffle: Scramble your thoughts to fall asleep fast. Think of a word, then visualize items starting with each letter — it distracts your brain from the analytical stress loops keeping you awake.
Card 5 — The Cheat Sheet
🛁 Thermoregulation Drop: Take a warm shower or bath 90 minutes before bedtime. The rapid cooling that follows signals your core body temperature to drop — your body's natural cue for deep sleep.