The plan
- Pick a wake time you can keep seven days a week.
- Get daylight soon after waking.
- Stop caffeine in the early afternoon.
- Move bedtime earlier in 15 to 30 minute steps.
- Keep the last hour before bed dim and screen-light.
Why wake time first
Your body clock anchors to light and to when you get up. A steady wake time makes you sleepy at a steadier time at night.
How Life OS helps
Life OS sets your wake alarm, calls you if you do not get up, and tells you each evening what time to go to bed to meet your sleep need.
Questions people ask
How long does it take to fix a sleep schedule?
Usually one to two weeks of a consistent wake time.
Should I pull an all-nighter to reset?
No. It adds sleep debt; shifting gradually works better.