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People often complain of trouble falling and staying asleep and seem uncertain as to why they experience these issues. But it’s usually not a great mystery: they spend most of their day indoors, sitting and sedentary. Little activity = little sleep pressure = poor sleep.

What’s great about sleep pressure is that building it requires doing the kinds of practices that contribute to overall health but can be tempting to skip because the benefits are longer-term and less tangible. Better sleep is a visceral, short-term reward that’s easier to get motivated to work towards. 

Sleep pressure is a simple concept, and once you absorb it, you’ll start looking for ways to increase it as you go about your day. We created the visual guide above to help get it ingrained in your head so that throughout your daily routine, you’ll be thinking about where your sleep pressure dial is sitting, make choices that move the needle in the right direction, and enjoy deep, restful sleep every night as a result.