How to Start the Approach Safely

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Begin small

The safest way in is to change one thing at a time. Pick a steady wake time you can keep seven days a week, then let the rest settle around it. There is no prize for a dramatic overhaul on night one, and a gentle start is easier to keep up when motivation dips. Keep a simple note of when you go to bed and roughly when you wake, so you can see the pattern rather than guess at it.

Know when to pause

Some situations call for a clinician first. If you are very short on sleep, drive or operate machinery for work, are pregnant, or manage a condition such as epilepsy or bipolar disorder, the time-in-bed step can leave you drowsy in the early weeks and is best supervised. This is educational content, not medical advice, and it does not assess your particular situation. When in doubt, a short chat with your GP is the sensible move before you begin.

For an easy first step, the free 1-page Sleep Reset guide talks you through where to begin.