Gradually shift your sleep window by 15-30 minutes

What to Do

Move your bedtime and wake time earlier (or later) by just 15-30 minutes every 2-3 days until you reach your target schedule. Do not attempt to shift by more than 1 hour at once.

Why It Works

The circadian clock can only adjust by about 1-2 hours per day under optimal conditions. Gradual shifting respects this biological limit, allowing the SCN (suprachiasmatic nucleus) to entrain to the new schedule without causing the insomnia and daytime sleepiness that come from abrupt changes.

Tips

• Anchor the wake time as the fixed point and let bedtime follow naturally based on sleepiness
• Combine with morning light exposure at the new wake time to reinforce the shift
• Avoid sleeping in on weekends during the transition — consistency is critical
• The full shift may take 1-3 weeks depending on how far you need to move