Sleep Action — BPF Virtual

Your saved routine

Start with four simple decisions.

BPF stores this routine only in this browser. No server-side sleep data is created.

1 of 4 · anchor tomorrow

What time do you want to wake up?

A consistent wake time is one of BPF's verified sleep actions. The routine will use this as the morning anchor.

Target wake time

2 of 4 · protect the sleep window

What time do you want to be in bed?

This is your planning target, not a prescribed bedtime.

Bed target

3 of 4 · caffeine

Choose your caffeine cutoff.

BPF's verified caffeine card uses about 9 hours before bed for coffee as a model-derived average, while larger pre-workout doses may need longer. Individual sensitivity varies.

Caffeine cutoff

4 of 4 · wind-down

When will your wind-down begin?

Choose a realistic start. This is a planning preference, not a medical dose. BPF's warm-shower/bath card separately supports about 1–2 hours before bed.

Wind-down start

Today · what matters now

Your next sleep action

Your current routine

Keep the decisions simple and repeatable.

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Wake + morning lightKeep the wake time consistent. Get bright light soon after waking when appropriate; direct sleep benefits are less certain than the circadian-timing effect.

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Caffeine cutoffTreat this as your personal boundary. The ~9-hour coffee value is an average, not a universal rule.

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Wind downLower stimulation. If you like a warm shower or bath, BPF's evidence card supports roughly 1–2 hours before bed.

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Bed target + room setupCool, dark, quiet. Use the Sleep Player when you want guided audio and a phone-down cue.

Today · quick check

Check off the routine, not perfection.

Morning light handledUse ordinary daylight when practical. Bright-light devices require more caution. Caffeine cutoff protectedNo need to chase an exact minute—use the saved boundary and your own sensitivity. Wind-down startedLower stimulation and close open loops. Room readyCool, dark, quiet, and phone-down when you can.

Use BPF to execute the plan

Open the tool that fits the moment.

Sleep PlayerGuided audio, soundscapes, dim mode, and phone-down cue. Breathing PlayerUse a guided down-regulation session when stress is the barrier. Recovery RoomDownshift after training before the rest of your night routine. Night-Wake ResetIf you are lying awake, use the BPF reset instead of fighting the bed. Insomnia PathwayUse the dedicated pathway when sleep trouble is persistent or recurrent. Check a HackVerify sleep claims before adding another supplement or ritual.

Evidence boundary

What this tool is built from

This routine does not create new sleep claims. It operationalizes existing BPF evidence cards for consistent wake time, morning light/circadian timing, caffeine timing, warm shower/bath timing, bedroom setup, and CBT-I stimulus control.

Morning bright light is best supported for shifting circadian timing; direct sleep-quality benefit is less certain. Caffeine cutoffs are averages, not guarantees. Chronic insomnia deserves evidence-based care rather than an ever-growing list of hacks.

Browse the Evidence Library