Plan out your week today. + vigorous exercise at least 3x + set your bedtime, be on time +

Well SupportedA longer interval between the last meal and bedtime (approximately 4 hours) is associated with a lower overnight heart rate.

Well SupportedTurning off screens 60 minutes before bed supports peak performance.

Well SupportedA sustainable vigorous exercise regimen is three to four times a week, with additional less vigorous exercise.

Well SupportedA consistent wake time should be established and adhered to for one week before setting a bedtime or implementing time-in-bed restriction.

Partially Supported