Sleep is broken? Start before bedtime.

The useful answer

If sleep is broken, the first move is not a perfect bedtime ritual. Protect the day signals that make sleep easier later: morning light, caffeine timing, lower evening stimulation, and a room that makes wakefulness less rewarding.

What Rebuilt teaches

The Sleep module breaks the problem into small cards: caffeine cutoff, morning light, sleep environment, digital sunset, sleep debt, and 3 AM rules. The framing stays educational and does not replace professional care.

Where to start

Start with one lever for a week. If caffeine is late, move it earlier. If the phone owns the last hour, build a digital sunset. If mornings are chaotic, anchor the first light and wake time before optimizing the rest.

Use this inside Rebuilt

• Browse Sleep lessons
• Try the Sleep Path
• Lesson: Caffeine Timing
• Lesson: The Midnight Scroll

Questions