Routines with sleep steps
19
No set times6 steps
Arianna Huffington
Phone out of the bedroom, a hot bath, a real book, eight hours.
Every sleep step
Up early on work days
Wake after an 8-hour window
Straight into bed
Wakes without an alarm
Sunrise walk with her husband
In bed
Up around 6
Wake between 4:30 and 5:15
Up early
Eight hours
Screens off
Bed, in a cool, dark room
Sunlight in the eyes, outside
Up 30 minutes before everyone else
Up, after one snooze
Bed, early
Wake with no alarm
20–45 minute nap
Lights out
Same wake time every day
Outdoor light
Second light viewing before sunset
Dim lights; only as much as you need
Devices out of the bedroom
Clothes just for sleep, maybe a herbal tea
Wake naturally, no alarm
3–4 min of 10,000 lux light
Family time, screens off
In bed — same time every night
Sleep three to four hours after dinner
Up early for “me time”
Out like a light
In bed by 9
Wake without an alarm
Bed
About 8 hours of sleep
Up before the farm wakes
Wake up
Rewatch a favourite show
Alarm, get up
Go to bed earlier