How To Change — Sleep Time

During the first week, you may feel groggy. Resist the urge to take long afternoon naps. If you must nap, keep it under 20 minutes and finish before 3:00 PM. This ensures you maintain enough "sleep pressure" to fall asleep at your new, earlier goal time.

Moving bedtime from 10 PM to 12 AM, wake from 6 AM to 8 AM. how to change sleep time

Consider a consultation with a sleep medicine specialist or cognitive behavioral therapist for insomnia (CBT-I) if: During the first week, you may feel groggy

| Substance | Use for Changing Sleep Time | Caveats | |-----------|----------------------------|---------| | | Low doses (0.5–3 mg) help shift rhythm when timed correctly. | High doses (5–10 mg) can cause next-day grogginess and vivid dreams. Not a sedative; it’s a timing signal. | | Caffeine | Can temporarily maintain wakefulness but does not shift circadian rhythm. | Avoid within 6–8 hours of target bedtime. Chronic use disrupts sleep quality. | This ensures you maintain enough "sleep pressure" to