Nearly 39,000 people spent a month doing four unglamorous things, all in the name of sleep science. There were no melatonin gummies or strict bedtimes involved—but a significant number of them slept more consistently than they had in years.
The study published in Sleep found that simple daily habits anchored to the body’s natural rhythm can measurably improve sleep consistency. The findings align with a growing body of independent research.
What Happened During the Study?
The 38,838 people who agreed to participate in a 31-day challenge were encouraged to adopt any or all four daily practices aimed at supporting circadian alignment:- Spend at least 10 minutes in natural sunlight soon after waking up (or 20 minutes on cloudy days)
- Eat within a 12-hour window and fast the rest of the day
- Complete three to five weekly sessions of Zone 2 cardiovascular training—moderate-intensity exercise that raises the heart rate to around 60 percent to 70 percent of maximum
- Five minutes of daily breathwork, such as the physiological sigh: two quick inhalations followed by a longer exhalation
