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Choose how to publish your ranking
The hosted destination on your domain: the ranking page ready to share, with your own votes.
A QR code that takes your audience to the ranking destination: made for TV, signage and screens.
The ranking embedded in an article on your site or app: your readers vote without leaving the page.
The hosted destination on your domain: the ranking page ready to share, with your own votes.
Allow voting
Your audience can vote for the participants in this ranking. It is independent of showing the vote count.
Show vote count
Each participant shows how many votes they have received, even if voting is turned off.
Show position
Each participant shows their position in the ranking. It does not change the list order.
Easiest Healthy Rest and Unwinding Habits to Maintain
Vote to choose the healthy habits focused on rest and daily disconnection that are easiest to maintain consistently.
Apagado de pantallas antes de dormir
A nighttime disconnection practice that cuts off exposure to mobile phones, tablets, computers, and televisions at least one or two hours before getting into bed, preventing blue light from inhibiting melatonin secretion.
Limitación de cafeína por la tarde
Restricting the intake of coffee, tea, cola drinks, stimulants, and chocolate from mid-afternoon or six hours before bedtime to prevent their psychoactive effects from interfering with sleep onset.
Rutina de relajación previa al sueño
A repeatable sequence of calm, unhurried activities in the final half-hour before sleep—such as reading on paper, soothing music, mindful breathing, or a warm shower—that serves as a transition to wind down.
Siestas breves de menos de 30 minutos
Daytime rest strictly limited to a maximum duration of 20 to 30 minutes in the early afternoon, designed to restore energy without entering deep sleep stages or reducing nighttime sleep pressure.
Uso exclusivo de la cama para dormir
A behavioral hygiene strategy that reserves the bed exclusively for sleep and intimacy, avoiding using it for working from home, studying, eating, or watching shows, in order to reinforce the psychological association between bed and rest.
Desactivación de notificaciones digitales
A personal device setting that silences pop-up notifications, emails, and messaging alerts during leisure hours and nighttime rest to mitigate hyperconnectivity and a state of constant alertness.
Exposición matinal a la luz solar
A circadian hygiene practice that takes advantage of 20 to 30 minutes of direct natural light upon waking to signal the biological start of wakefulness, suppress daytime melatonin, and synchronize the natural induction of sleep at night.
Carga del teléfono móvil fuera del dormitorio
A physical separation habit that places the smartphone charging station in another room or in a corner out of reach from the bed, eliminating involuntary checking before sleep or during nighttime awakenings.
