One wake time
Seven days a week. It is the lever that moves everything else.
Why the wake time comes first
You cannot decide to fall asleep. You can decide when to get up, and that decides a lot of the rest.
How we work
Diary, schedule, light
Bedtime is an intention; wake time is an action. Fixing the wake time stabilizes the whole clock, and after a week or two the sleepiness arrives at a sensible hour on its own.
The diary matters because memory of a bad night is unreliable. Written down for two weeks, the pattern usually names itself: a 4 PM coffee, a 9 PM nap on the sofa, weekends running two hours late.
And there is a firm limit. Coaching addresses habits. Sleep disorders need a physician, and asking about them early is part of doing this honestly.
Our principles
Three beliefs behind the method
One change at a time
Change three things and you learn nothing.
Not medical care
No diagnosis, no treatment, no advice on what to take.
Shall we look at your nights?
Twenty minutes, free, on your schedule and where to start.