Your wake-up time matters more than your bedtime

When sleep goes wrong, most people try to go to bed earlier. They lie awake, frustrated, and conclude they are bad sleepers. There is usually a better place to start.

Anchor the morning

Your body clock anchors to when your day starts. Waking at the same time every day, weekends included, gives it a steady anchor, and a steady anchor tends to make sleepiness arrive at a steadier time each evening.

Add light

Bright light soon after waking helps set that clock, and daylight is far brighter than indoor lighting. A short walk or ten minutes by a window with your morning drink is enough to start.

Give it a week

The first few days may feel rough, especially if you usually sleep in at weekends. Most people notice a difference within a week or two.

If you snore loudly, wake unrefreshed despite enough time in bed, or have struggled to sleep for months, speak to a doctor. This article is general information and not medical advice.