Sleep Hygiene

Track nightly sleep timing and CBT-I patterns with local diary storage plus seven-night efficiency averages, wake drift, and trend review.

Plan a diary-based CBT-I sleep window around a fixed wake time, then review efficiency bands, safety floors and weekly adjustment cues.

Plan a caffeine cut-off from dose and bedtime using half-life and a residual target, then check a proposed drink time and daily total.

Build a paced progressive muscle relaxation routine that sequences body regions with tense-and-release timing, comfort reminders, and live cues.

Calculate recent sleep debt from a 7- or 14-night log with chronological deficits, optional surplus credit, recovery days and bedtime guidance.

Find the sleep habits adding the most routine friction, rank a focused reset plan, and retest the same changes over a chosen window.

Rank sleep-hygiene priorities from completed screeners and diary estimates, with safety holds and cautious time-in-bed comparison rows.

Build a browser-based sleep masking sound with colored-noise recipes, adjustable filters and a conservative relative-volume cap plus timers.

Turn weekly sleep-efficiency values into a fixed-wake adjustment plan with explicit thresholds, bounded changes, and daytime-safety guidance.

Build a stimulus-control plan for insomnia with a rough leave-bed cue and fixed wake time, plus a quiet fallback activity and review checkpoints.