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Why the wake time matters
Your body clock takes its strongest cue from when you get up and see daylight. The time you turn the light off counts for much less.
If you keep the same wake time every day, the rest of your rhythm can settle around it. If it drifts, each late morning pushes the next night later too. A couple of weekend lie-ins can undo a week of steady weekdays this way.
Holding it on hard mornings
After a poor night, a lie-in is the thing you want most. The usual advice is to get up at your normal time anyway and get some daylight early. The lost sleep tends to show up as sleepiness earlier that evening, and over a few weeks that builds a steadier pattern than chasing sleep in the morning.
This is general information and has not been tailored to you. If getting up early leaves you too drowsy to drive safely, speak with a clinician.
The free 1-page Sleep Reset guide puts the wake time first of its five foundations, and the second covers getting light in the first hour after you wake.
FAQ
- Even after a bad night?
- Especially then. Get up at your usual time and let the lost sleep show up as sleepiness earlier that evening, instead of making it up with a lie-in.