Chrissy's Routine 💤
Target sleep ~01:00 · advancing gradually🌅 Morning · Wake Up
12:45
💡 Light turns on
Beureler lamp — starts low, increases slowly
13:00
☀️ Full brightness
10,000 LUX — stay in bed, soak it in for 30 min
13:30
👋 Mum wakes you
Stay in bed — light stays on
14:00
🛋️ Get up
Move to sofa or do a gentle activity
🪟 Open blinds — keep room bright all day
💊 Vitamin D supplement · every day
🌙 Evening & Bedtime
21:00
📵 Night mode on
All devices · no bright or blue light until morning
23:30
💊 Slenyto out
Put tablet + water by bed · set alarm for 02:00
🚶 Stay off your bed
✕ not until sleepy
Sofa · desk · guest room · activities
02:00
⏰ Alarm: take Slenyto
Slow-release — take it now
😴 When you feel sleepy → bed
Hold a fidget toy
Look at one happy memory photo
🔄 Still awake after 30 min? Get up
TV from sofa · cat videos · wordle · read · draw
Return to bed when tired · repeat until asleep