Numbered sleep hygiene with the mechanism under each tip

A 5-beat faceless video outline for “Numbered sleep hygiene with the mechanism under each tip” in the Sleep and calm routines niche, derived from caption timing of 3 reference videos.

Angles

• Open on a relatable night (4 a.m. cramming) or a clinician's observation
• Every tip carries its mechanism (blue light ≈ morning light signal)
• Cite the brain-benefit (memory consolidation, deep sleep) once, briefly

Beat-by-beat structure

1. Hook (0:00–0:30): 4 a.m., big test tomorrow — coffee or sleep?
2. Why it matters (0:30–1:30): deep sleep and memory in plain words.
3. Core ×6 hygiene tips: bed = sleep only, screen light, caffeine timing, wind-down, consistent wake time, get up if awake — each with mechanism.
4. Pick-two card for tonight.
5. Recap + not-medical-advice disclaimer. Original narration only.

Method

yt-dlp VTT captions (uploader-provided, not auto/ASR) → timed beat heuristics → editorial topic synthesis. Structure only; write original narration.