The Power of Consistency

Time to apply what you’ve learned. Review your Sleep Log data and make targeted changes.

Review Your Data

Look at your Sleep Log:

• What patterns did you identify?
• What’s your actual average duration?
• How variable is your timing?

The Single Most Impactful Change

For most people, the highest-impact change is: consistent timing.

Going to bed at the same time and waking at the same time - even on weekends - dramatically improves sleep quality.

Why? Your body anticipates sleep. When timing is consistent, melatonin releases before bed, cortisol releases at wake time, everything synchronizes. When timing varies, the body doesn’t know when to prepare.

Weekend “catch-up” sleep feels good in the moment but disrupts rhythm for days. You’re essentially giving yourself jet lag every week.

Identifying Your Optimal Window

Based on your data:

• What bedtime would give you 7-8 hours before your necessary wake time?
• Is this realistic most nights?
• What needs to change to make it happen?

Today’s Practice

Based on your Sleep Log data, identify ONE change to make. The most impactful for you.

Most likely options:

• More consistent timing (pick fixed bed/wake times)
• Earlier bedtime (if duration is short)
• Maintaining sleep environment changes (from Unit 3)
• Addressing a specific pattern you discovered

Write down your planned change. Be specific: “Bedtime 10:30pm, wake 6:30am, every day including weekends.”