Day 6 | Sleep Systems That Work
This weekend, let’s take a closer look at the systems we build around our habits — because intention alone is rarely enough. If we want change to last, it has to be supported.
Today, we’re exploring systems that work — and gently calling out one that doesn’t: alcohol in relationship to sleep. While alcohol is often used to “help” us fall asleep, what it actually does is sedate the nervous system temporarily. In turn, it disrupts deep, restorative sleep and interferes with crucial REM cycles.
REM sleep is vital — it’s the phase where the brain processes the days events, integrates emotion, repairs the nervous system, and allows us to dream. However, consuming alcohol before bed not only sedates us, it also triggers multiple micro-wakeups, even if we don’t fully come to consciousness. As a result of this bi-phasic effect, we often don’t reach sustained REM cycles at all.
So if the goal is better sleep, the current system may be flawed.
This is not about judgment.
It’s about examining the system.
Understanding health implications isn’t always enough to change habits. What actually creates change is having a personal connection to why you want something different — and a system that supports that desire.
Challenges like this cleanse naturally initiate new habits… but without systems, those habits fade.
Today, we begin building systems so we can avoid “yo-yo wellness” and instead create sustainable change.
Creating a System for Restful Sleep
Rather than focusing on what to remove, start by asking:
What would make sleep feel inviting?
Here are simple, supportive ways to build a system around better sleep:
Magnesium in the evening to support the nervous system
Off screens at least 30–60 minutes before bed
Candlelight or low lighting after sunset to cue the body into rest mode
Soft music, sound bowls, or a calming playlist to downshift the system
A warm bath or shower to signal safety and relaxation
A great hardcover book by your bed — something nourishing, not stimulating
Consistent bedtime rituals so the body begins to anticipate rest
None of this has to be perfect.
It simply has to be supportive.
You are teaching your nervous system what safety feels like.
Develop Your Personal Habit Plan
Putting pen to paper, choose one habit you’d like to cultivate post-cleanse.
Journal
What habit would you like to integrate into your life right now?
Why is this important to you at this stage of your life?
What does this support in you — energy, mood, clarity, presence?
Who else benefits when you are well-supported?
Four Laws for Creating Systems That Work
(Inspired by James Clear, Atomic Habits)
Make it Obvious – Is it visible? Is it in your environment?
Make it Appealing – Does it feel nourishing, cozy, or supportive?
Make it Easy – Have you removed friction? Simplified the process?
Make it Satisfying – Is there a sense of pleasure, calm, or completion?
Apply these directly to your sleep routine tonight.
As you consider your personal goals and desires with this cleanse and the habits you are building, let’s apply this wisdom. In his book, Clear describes, ‘behaving like the person you want to become’ and the four laws essential to developing systems that work. So, my question now is this: How willing are you to co-create your systems that work?
Key Reframe for Today
You are not trying to be more disciplined.
You are building systems that make rest inevitable.
That’s a very different energy.
And a very different outcome.
“We fall to the level of our system of our habits.”
ACTIONS - Design your System
Make it Obvious. Try 'habit stacking' by pairing your new habit with something you already do. Simply do a new habit at a time before or after something you already do. Set alerts in your calendar or automate if possible. This serves both as a reminder and a way of committing it to your schedule.
Make it Appealing. Utilize 'temptation bundling'—pair your new habit with something enjoyable. Create a motivation system where once you do this habit, you get to do something else. Our motivation to act is directly related to dopamine. So when we pair new habits with things that keep us in this dopamine feedback loop, we are more likely to do them and integrate them. For example, after I meditate for 10 minutes, I will have my coffee. After I finish my pitch, I will watch an episode of Arrested Development (or something you like).
Make it Easy. Make the new habit super easy to do. Repetition is key to building any habit so make it easy. For example, meditate for only 1 minute if you can’t do 20. But do it every day. Or if you plan to ‘do your numbers’ in an app like Mint, have that website in your bookmarks. If you plan to work out, pick out your workout clothes the night before. If you want to eat healthy, do meal prep once/week to make it easier to eat those healthy meals.
Make it Satisfying. Establish a reward system for immediate gratification. What is rewarded is repeated. For example, say you want to limit ordering take out food to once/week instead of 3-5/week. Calculate an average price for a meal ordered in and a meal cooked at home. Determine an average ‘savings per meal.’ Every time you skip that urge to order out, deposit that savings into a side account through your banking system. How can you incentive your habit? This doesn’t have to always be a monetary gratification. Get an accountability partner and text all of your wins of the day. Include your new habit on your list.
WATCH/LISTEN
6-Min Clip - ‘Does Alcohol Affect Your Sleep?' | Andrew Huberman & Matt Walker
RECIPE
*Note: Soba noodles are traditionally made with buckwheat flour (which, contrary to the name, is actually gluten-free). However, soba noodles regularly also contain wheat flour. Eden Foods brand of soba noodles does not add wheat flour (so they are gluten-free).
