The Foundational Blueprint Checklist - Sleep

Level	What to Do	Why it Matters
LV 1	Identify as a professional sleeper	Your mindset drives behavior. When you take sleep seriously, everything else follows.
LV 2	Consistent bedtime	Your body craves rhythm. Go to sleep and wake up at the same time every day.
LV 3	Wind-down routine	Help your brain transition to rest mode—stretching, reading, journaling, or meditation.
LV 4	Eat early	Aim to finish dinner 3 hours before bed to avoid disrupting melatonin production.
LV 5	Avoid stimulants	Skip caffeine and alcohol in the evening—both can fragment deep sleep.
LV 6	Regulate evening light	Dim overhead lights. Blue light tricks your brain into thinking it’s daytime.
LV 7	Optimal sleep temperature	Set your bedroom around 65°F for the best drop in core body temperature.
LV 8	Peaceful sleep environment	Darkness, quiet, and a cool room signal safety and comfort to your nervous system.
LV 9	Morning light exposure	Get outside within 30 minutes of waking—this resets your circadian clock.
LV 10	Gather data	Use a sleep tracker or journal to spot patterns and improve sleep quality.