Sleep Coaching

The Most Underrated Sleep Upgrade: A Fixed Wake-Up Time

Why a consistent schedule and morning light do more than most gadgets.

Adults should get 7 or more hours of sleep regularly, according to the AASM and Sleep Research Society consensus (Watson et al., 2015).

A steady wake time anchors your body clock. Keeping a regular sleep schedule is part of cognitive behavioral therapy for insomnia (CBT-I), which the American College of Physicians recommends as the first treatment for chronic insomnia in adults (Qaseem et al., 2016).

This week’s challenge

• Pick one wake time and keep it for 7 days, weekends included.
• Get outside light soon after waking. On dark mornings, a sunrise clock like the Lumie Shine 300 can make waking easier.
• If insomnia lasts for weeks, ask your doctor about CBT-I.

Educational only, not medical advice. Talk to your doctor about ongoing sleep problems.

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