Sleep problem
Wake at 3am
Early waking is often temperature and cortisol, not a failed life.
The leak
You fall asleep fine and surface in the dark, heart a little fast, the day already arguing. The phone is the worst next move.
Tonight
Stay dark. No phone. If you are still awake after about twenty minutes, leave the bed. Return when sleepy. Do not punish tomorrow's wake time.
The film
Voice and moving picture. First lesson free.
Wake at 3am · Voice + film
A cortisol story in the dark
A cortisol story in the dark0:00 / 0:00
Spoken lesson 1 · 4 min
A cortisol story in the dark
Core temperature and an early cortisol rise often explain 3am better than your character. Light and a screen lock the waking in. Dark, boring, and a decision to leave the bed if you are not sleeping.
Run it tonight
- 01
Stay dark, no phone
The first rule. Light is a vote for daytime.
Leave after ~20 wakeful minutes
Visible. Sample plays. The rest waits.
Keep tomorrow's wake time
Visible. Sample plays. The rest waits.
Same cluster
Up at 5, not by choice
Early waking
The clock fired. The night was not finished.
Doing the maths at 2:14
Watching the clock
The clock is not information. It is an argument.
The 2am hallway
Up to pee
Sometimes it's fluid. Sometimes it's a habit the bladder learned.
Unlock every sleep problem.
The free lessons are the argument. €19 once is the full close when the week gets ugly.