Go to bed at your usual time tonight

Pick a bedtime and stick to it, even if you feel you could stay up.

Why it helps

A regular sleep schedule helps your body know when to wind down. Many people find they wake up easier when bedtime stays consistent.

How to do it

1. Choose a realistic bedtime and set an alarm for 30 minutes before.
2. When it rings, begin your wind-down: lights low, screens away.
3. Be in bed by your chosen time.

Make it easier

Aim to be in bed within 30 minutes of your target.

Make it harder

Keep the same bedtime and wake time every day this week.