Build a Bedtime Routine to Reach Your Sleep Quality Goal

To lift your sleep quality from a 5 to an 8, this planner reverse-engineers a bedtime routine. Each extra hour of sleep up to 8 hours is worth about 1.2 quality points, dropping late-afternoon caffeine about 0.6 points, a fully consistent sleep schedule about 1.0 point, and every 30 minutes less screen time before bed about 0.4 points. Starting from 6 hours of sleep, a 60-minute pre-bed screen habit, and 3 consistent nights, the plan suggests sleeping about 8 hours (an earlier bedtime of roughly 120 minutes), cutting late caffeine, and steadying your schedule. The chart shows how each change adds up. These are self-help estimates, not medical advice.