The eight weeks
Under a minute a day, except for two of them.
The daily effort is genuinely small. The difficult part is week two, when your time in bed gets cut to roughly the time you are actually asleep, and that is stated plainly rather than discovered.
Week 01
Write it down
A diary only. No changes to anything you do. Most people are surprised by what a week of honest recording shows them.
Under a minute in the morning
Week 02
Set the window
Your sleep window gets set to roughly the time you are actually asleep now. This week is the hard one and the app says so.
A minute, plus a harder bedtime
Week 03
Hold it
Same window, every night, including the weekend. The point of the weekend rule is that it is the rule people break first.
A minute
Week 04
The bed is for sleeping
Out of bed when you are awake for longer than about twenty minutes. Unpopular, effective, and the reason the sofa exists.
A minute, plus getting up
Week 05
First adjustment
If the diary supports it, the window widens by fifteen minutes. If it does not, it does not, and the app explains why rather than encouraging you.
A minute
Week 06
The thoughts
The lying-awake-worrying part, written down and dealt with in the evening rather than at two in the morning.
Ten minutes in the evening
Week 07
Second adjustment
Another fifteen minutes if the numbers allow. Some people are still at the starting window here and the app is clear that this is normal.
A minute
Week 08
The plan for afterwards
What to do when it slips, which it will. A written page you keep. Then the programme ends and the subscription does not renew.
Twenty minutes, once
Then it ends, and the payment ends with it.
Nothing on this page is medical advice, and this is not a treatment for a diagnosed sleep disorder. Speak to a doctor about persistent sleep problems.