- Fix the Wake Time First
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Fall Asleep Faster
This playbook targets sleep-onset latency: the time between trying to sleep and actually falling asleep. It combines a fixed wake time, a repeatable wind-down, optional warm bathing and stimulus control. The goal is not to force sleep; it is to make sleepiness more likely and prevent the bed from becoming a place for work, scrolling or frustration.
Start here
Do not try to do everything at once. Start with these 3 foundational protocols.
Daily flow
Protocols in this playbook
Tap a protocol to see the full guide and details.
How I use this playbook
Measure the average time to fall asleep across two weeks. Night-to-night variation is normal, and trying harder to sleep can increase arousal.
Notes and safety: Difficulty falling asleep at least three nights per week for months, or significant daytime impairment, deserves assessment. CBT-I is the recommended first-line treatment for chronic insomnia; do not self-apply sleep restriction without appropriate guidance when safety is a concern.