The Sleep Reset

What you walk away with

• A wind-down sequence you can run in fifteen minutes
• A consistent sleep and wake window that holds on weekends
• A calmer relationship with the hours before bed

1. 1
   Why consistency beats duration6 min

   The single habit that moves sleep quality more than any gadget, and how to start it tonight.

2. 2
   Build your wind-down9 min

   Assemble a short, repeatable sequence from a handful of quiet cues.

3. 3
   Light and the body clock7 min

   How morning and evening light set your timing, and the two changes that matter most.

4. 4
   The restless night8 min

   What to do when sleep will not come, without reaching for your phone.

5. 5
   Make it stick6 min

   Turn two good weeks into a default you keep without thinking about it.