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Start from a goal

Sleep better

Wind-down is a set of small signals you repeat, not an effort to fall asleep. This plan uses a five-minute NSDR-style downshift, a two-minute check that makes the room darker and cooler, and a slow wind down before bed. The timer is a guide — tap I'm done when you're done.

The rituals the planner picks

Typing “I want better sleep at night” reads as Sleep · Evening. These are the rituals the planner puts in that week — 3 of them, about 44 minutes across 5 days.

  1. 01

    Wind Down 5 min · Short steps · anywhere

    Prepare for sleep - dim lights, relax

    Dim one source of light, put one item away, and choose the next quiet action before bed. Minimum version: dim one light.

    Inspired by Andrew Huberman — Evening transition

  2. 02

    NSDR downshift 5 min · Body scan · lying down

    Lie down, close the eyes, and follow a slow body scan without trying to fall asleep.

    Lie down. Close the eyes. Move attention slowly from the head to the feet. Stay with sensation, not sleep as a goal. Minimum version: the first three zones.

    Inspired by Andrew Huberman — Huberman Lab

  3. 03

    Sleep-cave check 2 min · One small task · anywhere

    Make the room darker and a little cooler. One lamp, one screen, one extra degree — pick one to fix.

    Darker, cooler, quieter. Fix one thing in the room you will sleep in. Minimum version: fix one thing in the room.

    Inspired by Dave Asprey — Bulletproof methods

Build this week Opens the planner with your goal already read.

Some rituals are inspired by well-known practice ideas. Habist is not affiliated with those people or programs. Not medical advice — stop for pain. Health notice.