The 7-Night Sleep Reset.

You know the feeling. You wake up heavy, even after a full night in bed. Coffee feels like a lifeline. By mid-afternoon your focus dips, and bedtime comes with racing thoughts. You tell yourself you’ll catch up at the weekend, but that never really works. Most people assume sleep problems are just “part of being busy”. They’re not. In fact, your body can start recovering better within a single week, if you focus on the right signals in the right order. " Good sleep isn’t just hours in bed. It’s timing, consistency, and recovery. You can reset yours this week with a few small steps." Your 7 night plan starts now 1. Start with your evenings. Set a time to begin winding down, ideally an hour before bed. Dim the lights, put your phone on charge across the room, and swap scrolling for something slower: stretching, reading, colouring, or jotting a few notes in a journal. You’re teaching your body that calm begins before you lie down. 2. Then, protect your mornings. Get natural light within 30 minutes of waking. Step outside with your coffee, open a window, or sit by natural daylight. One simple act can help reset your internal clock, helping you fall asleep more easily at night. 3. Finally, check your caffeine timing. Many people sleep poorly not because they drink too much, but because they drink too late. Try to keep your last coffee or tea before 2 p.m. and swap late-day drinks for water or herbal tea.

You can track progress without any apps. Each morning, rate your sleep from one to five , one means poor rest, five means you woke refreshed. Note when you went to bed, what time you woke up, and one word about your evening mood (calm, rushed, distracted). After a week, you’ll see patterns clearly enough to guide your next step. If you work shifts or have children, perfection isn’t the goal, consistency is. Focus on maintaining your wind down routine, even if your sleep window changes. For parents, the trick is to create small signals that tell your brain “Rest now”: lower the lights, slow your breathing, and stop checking your phone. A few quiet minutes can make a big difference Everyone’s sleep challenges come from different causes: stress load, recovery rate, or nervous system tension. That’s why a Wellness Scan is so useful. Your biomarkers help identify where to focus first, so your plan fits your body’s real needs. During your review, we’ll show you how your results link to your rest quality and what to adjust next no guesswork. People often ask if they need to change everything at once. The answer is no. Start with a consistent bedtime window and one light exposure routine. Once those feel easy, add caffeine timing or evening wind-down habits. That’s how sustainable sleep improvement really works. If your energy or focus still feel off after a week, it might not just be sleep. A Wellness Scan helps uncover what’s behind poor recovery, from microcirculation to stress load, and our consultants provide two or three clear actions to stabilise your energy for good. Book your Wellness Scan today. In 30 minutes, you’ll get a clear review in plain English and leave with simple, personal steps to improve your wellness and recovery this week. If you’d like to test-drive the approach, start to integrate two of the small habits we’ve mentioned, track and see how you go. If you’re an HR manager or team leader, ask about corporate scans and packages to help your staff feel more alert, resilient, and productive. Wellness assessment. Not a diagnosis. Individual results vary.