2d (edited) • General discussion
Sleep Timing (fix wake time first)
Most people try to fix sleep by going to bed earlier. That's the wrong lever.
Your circadian rhythm is calibrated by WAKE time, not bedtime. Fix wake time and the rest of sleep gets easier — every hormone downstream (cortisol, melatonin, insulin sensitivity) follows.
The priority this week:
Same wake time, within a 30-minute window, seven days in a row. Weekends included.
The common mistake:
Sleeping in on weekends to "catch up." You can't bank sleep — all you do is give yourself jet lag every Monday.
The action:
— One alarm. Same time. Seven days. No snoozing.
— Out of bed within 5 minutes.
— Log wake time + how you felt (1–10 scale) each morning.
Days 4–7 is where the shift starts. Your energy stabilises, your appetite regulates, your afternoon fog lifts.
Watch the full walkthrough:
Post your wake time below at the end of the week — I'll reply to each one.
We retest at week 12.
Measure. Prioritise. Execute. Retest.
Julian
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Sleep Timing (fix wake time first)
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