Module 13
Sleep timing, meal timing, activity timing — align your family's biology with the sun
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Rate each item from 1 (we never do this) to 5 (we do this consistently every day). Be honest about your family's actual habits, not your intentions. Your circadian health grade is based on how well your daily routines align with your body's biological clock.
Wake at a consistent time (within 30 minutes, including weekends)
Get outdoor light within 30 minutes of waking
Eat breakfast within 1 hour of waking
Include physical movement in the morning
Avoid screens for the first 30-60 minutes after waking
Outdoor time totals 1-2 hours per day
Meals happen at roughly the same times daily
Naps (if age-appropriate) end by 3:00 PM
Physical activity happens before 5:00 PM
Caffeine (for parents) stops by noon
Dinner finishes 2-3 hours before bedtime
Screens off 1.5-2 hours before bedtime
Overhead lights off — switch to warm lamps after dinner
Bath or shower 60-90 minutes before bed
Consistent bedtime routine (15-30 minutes, same order nightly)
Bedroom is cool (65-68°F / 18-20°C), dark, and quiet
No food or milk in bed (for children old enough)
Blackout curtains installed and sealed at edges
No electronic devices in the bedroom
White noise or silence (consistent, not variable)
Mattress and bedding are clean and appropriate for temperature
If a nightlight is used, it's red or amber (not blue or white)
Weekend wake time varies by no more than 30-60 minutes from weekdays
When traveling across time zones, adjust light exposure to new schedule
Maintain bedtime routine when away from home
After illness or disruption, re-anchor wake time first