Mastering Sleep - Basic To-Dos

Master Your Sleep with the QQRT Framework

As profiled in our post Why Sleep Matters, good sleep follow the QQRT framework from our favorite sleep expert Matt Walker. Our goal is to build patterns that support QQRT:

QUANTITY (Q): 7-8 hours per night for most people (9 for some, slightly less for others)

QUALITY (Q): Depth of sleep plus minimal disruptions and wake-ups

ROUTINE (R): Consistent bedtime and wake time (±30 minutes, even on weekends)

TIMING (T): Aligned with your personal circadian rhythm

Perfection isn't required! Any improvement on these metrics will have positive impacts on your immediate and long-term wellbeing.

Action #1: Create Your Sleep Cave

Make your bedroom dark and cool for optimal sleep conditions.

Make It Dark

• Install blackout blinds or curtains

• Cover electrical lights with black tape or stickers

• Use an eye mask if a dark room isn't feasible

Keep It Cool

• Set room temperature to 64-68°F (~18°C)

• Avoid activities that raise core body temperature before bed (like intense exercise)

• Pro Tip: Take a warm bath or hot shower 90 minutes before bed. The post-bath cooling effect pulls heat from your core, reinforcing your natural circadian rhythm.

Action #2: Establish a Consistent Sleep Schedule

Build reliable bedtime and wake-time routines.

Set Your Schedule

• Go to bed and wake up at the same time (±30 minutes is ideal, ±1 hour on weekends and a short afternoon nap if needed)

• Add 30 minutes to your target sleep hours to account for natural "awake time in bed"

• Use a sleep tracker if available, or add a 30-minute buffer (most people underestimate their awake time in bed)

Create Bedtime Rituals

• Set a "bedtime alarm" to remind yourself to start preparing for sleep

• Choose a sleep ritual anchor (dimming lights, changing clothes, reading)

• Allow 30-60 minutes for relaxing activities before sleep

Action #3: Optimize Your Morning Light Exposure

Get bright light within 1 hour of waking to set your body's master clock.

Light Exposure Guidelines

• Outdoors: 10-15 minutes in bright sun, 15-30 minutes on cloudy days

• Indoors: Use 10,000 Lux SAD lights, sit close to large windows, or maximize bright indoor lighting

Additional Morning Routine

• Eat breakfast at a consistent time (helps set your body clocks and offsets timing challenges like jet lag or shift work)

Action #4: Time Your Evening Cut-offs

Avoid substances and activities that interfere with sleep quality.

1 Hour Before Bed

• Minimize bright light exposure to avoid disruptions like timing of melatonin production for triggering sleep

• No stimulating exercise (allows time for heart rate and core body temperature to lower)

Good News: Consensual sex is actually beneficial and not disruptive to sleep!

2-4 Hours Before Bed (3 hours minimum ideal)

• No food or large meals (digestion disrupts your body's rest and repair processes)

4-8 Hours Before Bed

• No alcohol (protects deep sleep quality and prevents wake-ups shown to disrupt REM sleep; protect energy and emotional balance)

8-12 Hours Before Bed

• No caffeine (body needs time to metabolize and clear caffeine from your system; some may fall asleep yet have disruptive wakeups they don't remember)

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Find Your Sweet Spots: Everyone's sensitivity levels vary based on genetics and life circumstances. Experiment to find what works best for you, and don't worry about perfection - it will just make it harder to sleep!

For more detailed guidance, check out our Sleep Playbook Portal.

Wishing you well,

Janice

PS...Need additional help?

If these basics aren't working or you're dealing with insomnia, please contact a certified Cognitive Behavioral Therapy for Insomnia (CBT-I) professional or ask your family doctor for a recommendation.