Coming soon
7-Day Sleep Reset
A 7-day plan to reset your sleep schedule, one change a day.
Each day you make one small change, in order: wake time first, light next, the bedroom last. Every lesson explains why, cites the research, and shows how to adapt it if you work shifts or have young children.
What the seven days cover
Pick a wake time
Choose a wake time you can keep all week, weekends included. Evening sleepiness gradually follows it.
Morning light
Get outside for 10–15 minutes in the first hour after waking.
Last cup of coffee
Set a time for your last coffee of the day and keep it.
Dim the evening
After dinner, switch off overhead lights and move to low, warm lamps.
The bedroom
Make the room darker, cooler and quieter with what you already have.
A bedtime sequence
Choose three things to repeat every night, in the same order.
Review the week
Look back over the seven days, keep the changes that suit you and drop the rest.
Who it is for
- People who often take more than half an hour to fall asleep.
- People whose bedtime shifts between weekdays and weekends.
- People who want a concrete plan instead of scattered tips.
See a doctor first if
- You have had insomnia for several weeks.
- You snore loudly with pauses in breathing, or feel excessively sleepy during the day.