Consistent Wake Time — ±30 min — 60-Second Protocol
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practice · 2026-10-09
Wake time anchors your circadian system more reliably than bedtime does.
Pick a wake time you can hold every day, weekends included, within a 30-minute window. Wake time anchors the circadian system more reliably than bedtime. Hold the wake time for two weeks and bedtime usually self-corrects.
The protocol
| Time | 1 min |
| Category | Sleep |
The sunrise lamp I set starts brightening before the alarm, which is the version of this that survives a dark February morning.
Wake-Up Light (Sunrise Alarm)
An alarm that simulates a sunrise, brightening gradually before your wake time so you surface from sleep more gently than to a buzzer — helpful on dark winter mornings.
See it in the shop →Illustrative photo. We may earn a commission — the affiliate link and the full disclosure live on our shop page.
Full transcript
Wake time anchors your circadian system more reliably than bedtime does. Pick a wake time you can hold every day, weekends included, within a thirty-minute window. Mine is six-forty, and the alarm sits across the room so I have to stand up to stop it. Hold it for two weeks, and bedtime usually self-corrects. agegen.ai. Generate your prime age! ~~ Mr. Age
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