What to do with the number
- Set your alarm to the first time on day 1, and move it to the next time every three days.
- Move your bedtime earlier by the same amount, or you will just sleep less.
- Get daylight soon after waking. Morning light helps your body clock move earlier.
Common questions
How do I start waking up earlier?
In small steps. Moving your wake time 15 minutes every few days is easier to keep than jumping an hour at once.
How long does it take to adjust?
With this plan, about three days per 15 minutes. One hour earlier takes around 12 days.
One thing this cannot do
It assumes you keep the new time every day, weekends included. Sleeping in on Saturday undoes about a step, so the plan works only if you hold it (3 days per step).
Sources: CDC, About Sleep.General information, not medical advice.