A gentle reset, not a boot camp

If your sleep has drifted, one intense night won't fix it, but a consistent week can start to rebuild the rhythm.

The week

Pick a fixed wake time and keep it every day, including the weekend. Get some daylight in the morning. Move your last caffeine earlier. Add a short, repeatable wind-down each night, dimming lights and screens. Keep the bedroom cool and dark. Layer in gentle support like magnesium if it fits your routine.

What to expect

Sleep changes are gradual, so give the pattern a full week before judging it. Consistency, especially a steady wake time, tends to do more than any single trick. Persistent trouble is worth raising with a professional.