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Sleep Cave interactive

Guide to deep, restorative rest Β· Download PDF CHECKLIST BELOWΒ·

Special tips for shift workers & jet lag

Module 01 β€” Environment

Build Your Sleep Cave

Your environment is the foundation of quality sleep. Treat your sleep space as sacred β€” a sensory deprivation chamber designed for one purpose only.

πŸŒ‘
Darkness
Complete blackout. Blackout curtains, tape over LEDs, eye mask if needed.
❄️
Temperature
60–67Β°F (15–19Β°C). Cool body = faster sleep onset and deeper stages.
〰️
White Noise
Masks irregular daytime sounds. Fan, machine, or app all work.
πŸ“΅
Phone Off
Not silent. Off β€” or in another room. Blue light disrupts melatonin.
🚿
Hot Shower
~104Β°F (40Β°C) for 10 min, 1–2 hrs before bed. Hot water causes vasodilation β€” blood rushes to the skin, rapidly cooling your core. It's that temperature drop that triggers sleep onset.

⚠️ Also avoid before sleep:

  • Caffeine last 4–6 hrs of shift
  • Heavy meals close to bedtime
  • Bright screens (TV, phone, tablet)
  • Alcohol β€” fragments sleep cycles
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Module 02 β€” Psychology

Let Go of Perfect Sleep

The harder you try to force sleep, the further it retreats. This is sleep performance anxiety β€” and it's extremely common among shift workers.

"Worrying about imperfect sleep increases arousal and makes sleep worse. Accept that some nights won't be great β€” and that's okay."

The most powerful shift you can make is moving from effort to acceptance. Imperfect sleep is still restorative. Your body knows what to do.

βœ“ Imperfect sleep still repairs βœ“ Anxiety worsens sleep more than noise βœ“ 5 hrs beats 0 hrs stressed in bed βœ“ Your body catches up naturally
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Module 03 β€” Wind-Down Routine

Scheduled Worry Protocol

Done 5–10 minutes before sleep, this sequence offloads mental load so your brain stops patrolling and starts resting. Tap each step to expand.

  • 1
    Brain Dump
    3 MIN
    Tap to read more
    Write everything on your mind. Don't organize, categorize, or solve β€” just transfer it from brain to paper. This externalizes the "mental patrol" that keeps you awake.
  • 2
    Tomorrow's Top 3
    1 MIN
    Tap to read more
    List exactly 3 priorities for tomorrow. No more. This creates psychological closure β€” your brain stops ruminating because it now has a plan. The open loop is closed.
  • 3
    Thought Defusion
    2 MIN
    Tap to read more
    Notice thoughts without engaging them. Label each one: "That's my work worry." "That's my to-do brain." Watch them pass like clouds. You're the observer, not the thought.
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Module 04 β€” Breathwork

4-7-8 Breathing

This ratio activates your parasympathetic nervous system β€” the body's rest-and-digest mode. The extended exhale is the key mechanism that slows heart rate.

Ready
β€”
Press start to begin
4 cycles total
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Module 05 β€” Body Scan

Progressive Muscle Relaxation

Tense each muscle group for 5 seconds, then fully release. The contrast teaches your nervous system what relaxation feels like. Tap each group when ready.

🦢
Feet & Calves
Curl your toes tightly downward
Tap to start
🦡
Thighs
Squeeze both thighs together
Tap to start
✊
Hands & Forearms
Make tight fists, clench hard
Tap to start
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Shoulders
Shrug shoulders up to your ears
Tap to start
😬
Face & Jaw
Scrunch face tight, clench jaw
Tap to start
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Module 06 β€” Resources

Tools & Your Nightly Checklist

▢️
Fall Asleep Easy β€” YouTube
Guided sleep meditations, breathwork & relaxation sessions Β· Free on YouTube
β†’ 🎡
Moby β€” Long Ambients
Spotify & YouTube Β· Designed specifically to aid sleep & reduce anxiety
β†’ πŸ“Ί
MINDBODYSPACE β€” YouTube
More lifestyle medicine tips from Dr. Juna Bobby Β· Free on YouTube
β†’

Your Nightly Checklist

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Cave Ready
Blackout Β· 60–67Β°F Β· White noise Β· Phone off
🧠
Mindset
Accept imperfect sleep. Let go of effort.
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Wind-Down
Brain dump β†’ Top 3 β†’ Defusion
🌬️
Breathwork
4-7-8 breathing Γ— 4 cycles
πŸ’†
Body Scan
PMR: Feet β†’ Thighs β†’ Hands β†’ Shoulders β†’ Face Β· Tense 5 sec, release fully
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Module 07 β€” Shift Workers

After Night Shift β€” Top 3 Strategies

Everything in this guide applies β€” but shift workers face unique challenges: sleeping against your circadian rhythm, daytime noise and light, and inconsistent schedules. These three strategies make the biggest difference.

1
Blue-Blocking Glasses
Wear on your commute home. Blocks the melatonin-suppressing light that signals daytime to your brain and delays sleep onset.
2
Nap During Shift
Any 20–30 min nap helps β€” earlier in your shift may be better. For 16-hr shifts, aim for 90 min total nap time. Allow 10–15 min after waking before critical tasks (sleep inertia window).
3
Sleep Soon After Shift
Get to sleep within 1–2 hours of arriving home. Keep timing consistent on work days β€” your body anchors to rhythm, even a shifted one.
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Module 08 β€” Jet Lag

Traveling Across Time Zones?

Use timed light exposure to reset your clock faster. Outdoor light works best β€” even on cloudy days. A light therapy box works indoors too.

Direction
Goal
When to get bright light
✈ East
Fall asleep earlier
First half of your waking day
✈ West
Stay awake later
Second half of your waking day
πŸŒ™ If you arrive at night: Go to sleep at local bedtime first, then begin light exposure the next day.
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