Turn Sleep Data Into Better Sleep.
Better Sleep Translates to Great Health.
Science-backed routines that actually work. No 3,000-word articles. Just clear steps.
Popular: Bedtime Hygiene · Improving Sleep · Sleep Schedule · Asleep Faster
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5 min
Science
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The Bedtime Hygiene Routine.
The science-backed routine that 500,000 people search for every month. Now simplified into one clear checklist.Before Bed
Easy to Follow
To See Results
Most Popular Sleep Routines
Start here. These are the routines people need most.
Sleep Schedule Builder.
Stop guessing. Build a sleep schedule that actually sticks with our week-by-week plan.
⏱️ 15 min read | 📊 Beginner | 🎯 All Ages
Newborn Sleep Schedule (0-3 Months).
Turn chaos into consistency. Age-specific wake windows and sleep cues decoded.
⏱️ 12 min read | 📊 Beginner | 🎯 0-3 mo
Infant Sleep Routine (4-12 Months).
Navigate sleep regressions and establish healthy habits. Complete month-by-month guide.
⏱️ 18 min read | 📊 Intermediate | 🎯 4-12 mo
Baby Sleep Schedule by Age.
One reference guide for all ages. Bookmark this and come back as your baby grows.
⏱️ 20 min read | 📊 All Levels | 🎯 0-12 mo
Bedtime Routine for Preschoolers.
End bedtime battles. A step-by-step routine that makes bedtime actually peaceful.
⏱️ 10 min read | 📊 Beginner | 🎯 3-5 yrs
Shift Worker Sleep Optimization.
Day sleep, rotating shifts, and managing light exposure. The routine no one else talks about.
⏱️ 15 min read | 📊 Advanced | 🎯 Adults
Find Sleep Routines by Category.
Improving Sleep Quality.
Go beyond just the quantity of your sleep and focus on its quality. These routines are designed to increase the restorative stages of sleep, like Deep Sleep and REM, based on data from your wearable or sleep study.
Fixing Your Sleep Schedule.
Get your body clock back on track. Find actionable, science-backed routines to overcome jet lag, adapt to a challenging shift work schedule, or build a consistent and reliable sleep-wake cycle.
Falling Asleep Faster.
Tired of tossing and turning? This category is dedicated to wind-down routines that calm the mind and body. We translate the science of sleep latency into simple, repeatable steps that will help you fall asleep faster and more easily each night.
Boosting Daytime Energy.
Great sleep is only half the battle. Discover morning and daytime routines designed to combat grogginess, increase focus, and sustain your energy throughout the day. Learn how to leverage light, movement, and nutrition to feel your best.
Routines by Device & Data.
Get specific with your data. This section translates the metrics from your favorite wearable into action. Find routines tailored to address specific data points from your Oura Ring, Whoop, Fitbit, Apple Watch, and more.
Ready to Sleep Better?
Join thousands who stopped scrolling through endless articles and started sleeping better with clear, actionable routines.
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Popular Routines
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By Age
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Resources
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Bedtime Hygiene |
Newborns (0-3 mo) |
Sleep Data Guide |
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Sleep Schedule |
Infants (4-12 mo) |
Blog |
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Newborn Sleep |
Toddlers (1-3 yrs) |
About Us |
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Infant Routine |
Adults |
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