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Sleep

Level 2: Foundations

This level focuses on the few key changes that deliver the majority of sleep benefits for minimal effort.

Benchmarks

• Sleep 7+ hours most nights
• Create a dark, cool sleeping environment
• Reduce evening stimulation
• Establish a consistent wake time

Benefits: These four fundamental changes address the primary factors affecting sleep quality for most people. Research shows these basic interventions can improve sleep efficiency by 10-15% while reducing sleep onset time by an average of 15 minutes.

Actions (The Critical Few)

1. Darken your bedroom completely
   • Install blackout curtains OR use a quality sleep mask ($15-25)
2. Optimize bedroom temperature
   • Set thermostat to 65-68°F/18-20°C OR use fan/window to cool room
3. Implement a “digital sunset”
   • Stop using screens 60 minutes before bed OR use blue-blocking glasses
4. Set a consistent wake time
   • Choose a sustainable wake time and stick to it (even weekends)

Habits (Just These Three)

• Wake up at the same time every day (±30 minutes)
• Avoid screens 60 minutes before bed
• Keep bedroom cool and dark for sleep

Costs

• Time: 1 hour (for environment modifications) + 15 minutes daily (for wind-down)
• Money: $50-75 total
  • Sleep mask: $15-25
  • Basic fan (if needed): $20-30
  • Blue-blocking glasses (optional): $15-25
• Tools: Alarm clock (non-phone if possible)

Next Steps

Continue to Level 3: Proficiency