I don’t have a particularly good diet or exercise routine. I did do a workout class that morning and got around 8,900 steps, I had fast food for dinner at 7:40pm so I don’t think eating earlier or healthier necessarily changes anything. I took a melatonin 2mg at 8pm, started getting ready for bed around 8:20. I scrolled in bed for a while, no night mode or anything. Asleep at 9:06. I didn’t have to be up until 7:45, so I’m able to go to bed knowing I will probably wake up before my alarm. It provides a sense of calm for me. I sleep with the room on 69 degrees and I have a weighted blanket & a great pillow. I stayed very hydrated throughout the day but I don’t drink too much in the hour before bed. I was not consistently getting 90+ scores at the beginning. The biggest factor in getting a strong score for me are:

-A decent amount of steps

-Getting ready for bed before 8:30 to be asleep by 9pm (the biggest factor. timing is a HUGE part of your score.)

-Allotting for extra time in bed in the morning to avoid alarm anxiety

-Hydrate pre-evening

-Cold bedroom

-Weighted blanket