Guide

Beginner Sleep Routine: 2-Week Reset

A calm plan that helps your body clock lock in. Keep the wake time steady, get morning light, and use a simple wind-down each evening.

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How this reset works

We anchor your wake time first, then make small evening changes that build sleep pressure. If you are awake at night, use stimulus control to break the “awake in bed” loop. Review once a week and keep what helps.

Key idea: a consistent wake time trains your body clock. Bedtime follows naturally as your sleep pressure builds.

Week 1: Build rhythm

  • Pick one wake time and keep it for all 7 days.
  • Morning light for 5–15 minutes soon after waking.
  • Evening wind-down in low light for 30–60 minutes.
  • Reduce late caffeine after early afternoon.
  • If awake in bed after ~20 minutes, get up briefly and do something calm.

Tip: Put your alarm across the room so you stand up to turn it off.

Week 2: Consolidate sleep

  • Keep the same wake time. Do not sleep in to “catch up”.
  • Fine-tune your wind-down. Repeat the same steps every night.
  • Keep the room cool, dark, and quiet.
  • Use stimulus control for night wake ups.
  • Review progress and keep the helpful changes.
Next guide: Bedroom setup CBT-I basics

Example schedules

Teen / student

  • Wake: 7:00
  • Morning light: 7:10–7:25
  • Wind-down: 22:15
  • Lights out: 23:00

Adult / workday

  • Wake: 6:30
  • Morning light: 6:40–6:55
  • Wind-down: 21:30
  • Lights out: 22:15

Troubleshooting

Can’t fall asleep at your target time? Stay up 15–30 minutes longer in low light until you feel sleepy, then try again tomorrow while keeping the wake time fixed.

Wake too early? Keep mornings consistent and reduce late caffeine. Avoid long or late naps. If it persists, talk with a clinician.

Common mistakes to avoid

  • Sleeping in on weekends.
  • Bright screens in the last hour before bed.
  • Heavy late meals or energy drinks after afternoon.
  • Staying in bed frustrated for long periods.

Educational content only. Not medical advice.

FAQs

Can I nap?

Short naps of 10–20 minutes before mid-afternoon are usually fine. Avoid longer or late naps during the reset.

How soon will I notice changes?

Many people feel steadier within 1–2 weeks. Keep your wake time consistent.

Is this the same as CBT-I?

This guide includes CBT-I inspired steps like stimulus control and steady schedules. For chronic insomnia, CBT-I with a professional has strong evidence.

More guides

Bedroom Sleep Checklist

Light, sound, temperature, and layout that reduce wake ups.

 Sleep Tracking & Journals

Track what matters, ignore the noise, and review weekly.