Sleep · Get started · 03
Sleep: Why a Fixed Wake Time?
If you change one thing about your sleep, make it this one. Get up at the same time every day.
One wake time, every day
You can't make yourself fall asleep. You can make yourself get up. That's why the morning is the part worth fixing first.
Hold it for a week or two and your bedtime becomes more regular as well. You start getting tired at a similar time each night without having to plan it.
Why regular times matter
Regular sleep and wake times improve how well you sleep, not only how long. Your body settles into a rhythm once it knows roughly when to expect sleep, and you'll feel the difference in your mornings.
Why start here
A fixed wake time isn't necessarily easy. But it's simple, and anyone can do it. It happens at the same point every day. An alarm does the remembering for you. That makes it a great place to start building consistency for yourself.
How to do it
- Pick the time you already have to be up on most mornings.
- Get up when the alarm goes, including after a bad night.
- Splash water on your face or get some sunlight to wake yourself up.
Pick one wake time and hold it for a fortnight. It's the smallest change in this section and it moves the most.
Sleep · 03