My sleep window

Before you start

Limiting your time in bed can make you very sleepy during the day, especially in the first weeks. Talk with a health care provider first if you have bipolar disorder, a seizure disorder, sleep apnea, sleepwalking or other unusual behavior during sleep, a history of falls, or another health problem, if you take medicine that makes you drowsy, if you’re pregnant, or if you drive or use machinery for work. Don’t drive or do anything risky when you feel drowsy.

Stop the window and talk with a health care provider if you nod off during the day without meaning to, have a seizure or a fall, or notice your mood running unusually high, your thoughts racing, or that you need much less sleep than usual. If you already doze off easily during the day, see a doctor before you start.

There are gentler ways to start. Sleep compression shrinks your time in bed a little at a time instead of all at once. It’s often a better fit for older adults and for anyone who can’t safely be very sleepy. You can also skip the window and keep using the diary and the other tools.

The window isn’t built for rotating shifts.

• Read more: When to see a doctor
• Read more: How the sleep window works

You can keep using the diary and the rules. “Before you start” is here whenever you want it. Open the sleep diary