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Begin small
Change one thing at a time. Pick a wake time you can keep seven days a week, and let the rest settle around it. A small start is easier to keep going on the days your motivation dips.
Keep a short note of when you go to bed and roughly when you wake. After a week you can see the pattern instead of guessing at it.
Know when to pause
Some people should talk to a clinician before they start. That includes anyone who is very short on sleep, drives or operates machinery for work, or is pregnant. It also includes people who manage a condition such as epilepsy or bipolar disorder. The time-in-bed step can leave you drowsy in the early weeks, so for these groups it is best done with supervision.
This is educational content, not medical advice, and it does not assess your situation. If you are unsure, have a short chat with your GP before you begin.
The free 1-page Sleep Reset guide begins with the same kind of 60-second safety check before it gets to its five foundations.
FAQ
- Is this suitable for everyone?
- Not always. If you drive for a living, have a medical condition or feel very short of sleep, speak with a clinician before you cut your time in bed.