10 simple rules transform your sleep if followed 14 days.

The teen brain needs 8-10 hours of sleep, but early school start and nighttime phone use steal it — a dual intervention.

Morning sun in eyes (not direct) 10 min — sets biological clock.

Track your energy every two hours for a week to find your golden hours and schedule hard tasks there.

Treat every 12 weeks as a full year with goals, measures, and review rhythm.

Customer beat: if demand is 8 units in 8 hours, takt = 1 hour per unit.

Build a consistent three-step bedtime ritual — cuts bedtime resistance 70%.

Every Sunday: no computer, no smartphone (except basic calls/SMS).