Good sleep isn’t just about rest — it’s the foundation of clear thinking, emotional balance, and steady energy. Yet many people unknowingly sabotage it with irregular schedules, caffeine, and constant screen time. The 7-Day Sleep Reset is a simple, science-based plan designed to rebuild your sleep rhythm naturally and help your mornings feel calm, not rushed.

Cut caffeine after 2 p.m. and try to eat dinner at least three hours before bed. Add gentle movement — a short walk or stretch — to release tension.
In the evening, create a 45-minute wind-down window: dim the lights, silence notifications, and do something quiet like journaling, reading, or stretching. This signals to your brain that the day is closing.

Check your sleep space. The room should be cool, dark, and quiet. Remove clutter, glowing screens, and any work items from sight. Before bed, write tomorrow’s top three tasks to offload mental noise — this small act prevents “mind racing” at bedtime and helps you drift off faster.

Notice patterns in your sleep latency (how long it takes to fall asleep), night wakings, and morning alertness. Adjust bedtime gradually until you’re sleeping 7–8 hours consistently.
Celebrate small improvements — quicker sleep onset, steadier mood, fewer mid-day crashes. These are signs that your sleep pressure and circadian rhythm are aligning again.

If despite your best effort, sleep still feels fragmented or unrestful, a professional evaluation may uncover deeper causes — like anxiety, medication effects, or hormonal imbalance.
At Flabwell Health, our clinicians assess the full picture and build targeted plans for better rest and daily stability.