Table 2 Examples of unhelpful and helpful habit bundles
Unhelpful habits | Helpful habits |
|---|---|
Rise-Up Habit Bundle | |
 Snooze the morning alarm | Wake-up using an alarm clock |
 Stay in bed after waking up | Open curtains |
 Avoid turning on lights or opening curtains | Do stretches to get through the sleep inertia |
 Think about how much I am dreading the day | No snoozing |
 Wake-up much later on weekends | Get up within 10 min of the alarm clock |
Wind-down Habit Bundle | |
 Worry about things that happened today | Dim the lights about an hour before bed |
 Engage in social media in bed | Turn off technology |
 Playing video games or watching a movie in bed | Engage in a wind-down activity |
 Bright lights on late into the night | Stimulus control if unable to sleep |
 Much later bedtimes on weekends | Similar bedtime from weekdays to weekends |
Wake-After Sleep-Onset Habit Bundle | |
 Watch movie or check social media on my tablet | Stay in darkness or dim lights |
 Worry about the day or tomorrow | Relax the Mind strategies |
 Get up for a snack | Stimulus control if unable to get to sleep |
Sleep Efficiency Habit Bundle | |
 Spend more time in bed than actually sleeping | Sleep restriction or Sleep compression |
Daytime Habit Bundle | |
 Cancel appointments or plans | Generate energy |
 Drink caffeine and/or alcohol late into day | Socialize as planned |
 Nap | Work as planned |