Component Two: Sleep Preparation
| Pathway | Sub-Pathway | Expert Rating | User Rating | User Cost | User Access |
| Avoid Extended Naps During the Day | 2 | 2.75v | 1 | 1 | |
| Reading Before Bedtime | 2.50 | 2.75 | 1 | 1 | |
| Relaxing Activities Before Bedtime | 3 | 2.75 | 1 | 1 | |
| Temperature Transition: From Hot (Environment) to Cold (Bedroom | Hot Bath or Hot Shower | 2 | 2.75v | 1 | 1 |
| Temperature Transition: From Hot (Environment) to Cold (Bedroom) | Hot Tub or Spa | 2 | 2.50 | 3 | 2 |
| Temperature Transition: From Hot (Environment) to Cold (Bedroom) | Sauna | 2 | 1.75v | 3 | 2 |
| Temperature Transition: From Cold (Outdoors) to Warm (Bedroom) | 2 | 2.50v | 1 | 1 | |
| Focal Heat
| Warm/hot compact over face/head | 2 | 1.25 | 1.50 | 1.50 |
| Focal Heat | Hot patch/hot pad/hot water bottle | 2 | 1.75 | 1.50 | 1.50 |
| Soaking Feet
| 1.50 | 1.25 | 1 | 1 | |
| Appreciative Reflection | Positive/hopeful thoughts and feelings (3 positive things that happened during the day | 2 | 2.50 | 1 | 1 |
| Appreciative Reflection | “Count Your Blessings Instead of Sheep” | 1.50 | 2.50 | 1 | 1 |
| Appreciative Reflection | Say Something Positive to Your Significant Other Before Going to Bed | 2 | 2.50 | 1 | 1 |
| Achievement: Check list for the day | Complete the List Before Going to Bed | 2v | 1.75v | 1 | 1 |
| Achievement: Check list for the Day | Set Aside the List Before Going to Bed | 2v | 1.75 | 1 | 1 |
| Achievement: Check list for the Day | Prepare a List for Tomorrow Before Going to Bed | 2v | 1.75 | 1 | 1 |
| Abstain from Activities Before Going to Bed | Don’t Watch TV | 3 | 1.75v | 1 | 1 |
| Abstain from Activities Before Going to Bed | Don’t Work on the Computer or Engage Social Media | 3 | 2.75v | 1 | 1 |
| Go to the Bathroom Before Going to Bed (Avoid Having to Get Up in Middle of the Night) | 3 | 3 | 1 | 1 | |
| Food to Eat ½ Hour Before Going to Bed: Containing Melatonin | Cherries | 1.50 | 1.25 | 1.25 | 1 |
| Food to Eat ½ Hour Before Going to Bed: Containing Melatonin | Pineapple | 1.50 | 1.25 | 1.25 | 1 |
| Food to Eat ½ Hour Before Going to Bed: Containing Melatonin | Walnuts | 1.50 | 2.75 | 1.25 | 1 |
| Food to Eat ½ Hour Before Going to Bed: Containing Tryptophan | Bananas | 1.50 | 1.25 | 1.25 | 1 |
| Food to Eat ½ Hour Before Going to Bed: Containing Tryptophan | Cereal and Milk | 1.50 | 1.25 | 1.25 | 1 |
| Food to Eat ½ Hour Before Going to Bed: Containing Tryptophan | Cheese and Crackers | 1.50 | 1.75 | 1.25 | 1 |
| Food to Eat ½ Hour Before Going to Bed: Containing Tryptophan | Hot Chocolate or Warm Milk | 1.50 | 1.75v | 1.25 | 1 |
