Sleep problem
Groggy mornings
Tired is often a timing problem wearing a coffee costume.
The leak
You wake unrefreshed, bargain with caffeine, and hit a wall at 3pm. The morning was decided by last night's light, alcohol, and wake time.
Tonight
Set a wake time you can keep tomorrow. Plan ten minutes outside before coffee. Last caffeine 8–10 hours before bed.
The film
Voice and moving picture. First lesson free.
Groggy mornings · Voice + film
Light, then caffeine
Light, then caffeine0:00 / 0:00
Spoken lesson 1 · 4 min
Light, then caffeine
The cortisol awakening pulse is a natural alarm. Flooding it with coffee immediately can worsen the afternoon slump. Outdoor light first. Coffee 60–90 minutes later if you can bear it.
Run it tonight
- 01
Outside first, ten minutes
Coffee can wait.
Delay caffeine 60–90 min
Visible. Sample plays. The rest waits.
Stable wake time
Visible. Sample plays. The rest waits.
Same cluster
Monday feels like another country
Weekend jet lag
A two-hour lie-in is a timezone you inflict on yourself.
The sun is not on your side
Shift work
The levers still apply. The clock is just shifted.
A new timezone in an old body
Travel jet lag
Light is the drug. Timing is the dose.
Unlock every sleep problem.
The free lessons are the argument. €19 once is the full close when the week gets ugly.