Wake up and go to bed at the same time every night (weekends and holidays included).

• Determine the number of hours of sleep you need to feel your best (usually between 7-9 hours).

• Based on the time you need to get up and the number of hours of sleep you require, determine what time you need to be asleep by each night.

For example: If you need 8 hours of sleep and want to be awake by 7am, you will need to be asleep by 11pm.

• To feel your best when you wake up, try to wake up towards the end of a 90-minute sleep cycle.

For example: Let’s say you require 8 hours of sleep and want to get up at 7am. Calculation: To determine the time you need to get up, take your required sleep hours and multiply the number of hours by 60 minutes; and then divide that total by 90. This will give you the number of sleep cycles.

8 x 60 minutes = 480 minutes / 90 = 5.33 sleep cycles.

• Set your alarm for around 6: 30am. This will awaken you near the end of your 5th sleep cycle.

• With consistency, you will begin to rely less on your alarm clock to get you up in the mornings and more on your internal alarm clock.

Please refer to the book for more details on this activity.