Sleep Window Expansion

How to safely add time back to your sleep window.

The 15-Minute Rule

Only expand if efficiency is >85% for 7 days.

Add 15 minutes to the start of the night.

Common Mistakes

Assuming this is easy.
Not tracking baseline data correctly.
Ignoring light exposure rules.

Internal References

Home All Guides All Tools Baseline Tracking Circadian Anchor Sleep Expansion Sleep Debt Myth Shift Work CBT-I Basics Orthosomnia Melatonin Timing Light Exposure Caffeine Sleep Debt Calc CBT-I Calc Caffeine Calc Melatonin PR Chronotype Efficiency Calc Lux Estimator Temp Drop Jet Lag Nap Recovery