Success Story: From 5 Hours to 7 Hours of Sleep in 28 Days
17 Aug 2025
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Summary
A 4-week protocol increased sleep duration and reduced time-to-sleep.
+2.0h
Sleep duration
-35%
Sleep latency
+28%
Morning alertness
Profile
- Age 37, product manager
- Late-night screens; irregular wake time
- Goal: consistent 7h sleep
Challenge
Working across time zones and heavy evening emails.
Plan Highlights
- Wake window ±20 min; 5–10 min morning daylight.
- No caffeine after 2 pm; hydrate first thing.
- 20-min wind-down: stretch + warm shower + reading.
Timeline
| Week 1 | Set wake time; reduce late emails twice a week. |
|---|---|
| Week 2 | Add daylight + wind-down; dark, cool bedroom. |
| Week 3 | Protect screens-off 60 min; schedule morning deep work. |
| Week 4 | Consolidate; plan travel-friendly version. |
“Week 3: I started falling asleep within 20 minutes.”
Results vary. Educational content only; not medical advice.
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