Log last night in 20 seconds. You’ll get your sleep-efficiency score and a safety-screened time-in-bed window — the engine behind the sleep-consolidation method in Sleep Through Menopause.
Safety first: you deserve immediate support.
If you are thinking about harming yourself, reach out now. In the United States, call 988 or text 988 for confidential crisis support. Outside the United States, contact your local crisis line or emergency services. If you are in immediate danger, call your local emergency number now.
The whole method anchors to one wake time you keep every day — weekends included. Set it once; you can change it later.
Last night
Today I felt dangerously sleepy — nodded off, or felt drowsy driving/using machinery.
Sleep efficiency (last night)
–
–SLEPT
–IN BED
–RESTED
Tonight’s recommended window
–
How your window is set (same rule the book uses):
• It anchors to your fixed wake time.
• It reviews your rolling 7-night average efficiency about once a week, not every night.
• Under 85%: hold. 85–90%: hold steady. Over 90%: widen ~15 min.
• It never drops below 5.5 hours in bed — a safety floor.
Educational only; not medical advice. Sleep-consolidation is a self-guided version of a CBT-I technique and can cause short-term daytime sleepiness in the first week or two. It never recommends less than 5.5 hours in bed. Do not restrict time in bed — and speak with a clinician first — if you have or suspect sleep apnea, a seizure disorder, bipolar disorder, are pregnant, have uncontrolled blood pressure or a recent heart event, or you drive/operate machinery for work. If you feel dangerously sleepy, do not drive.
Quick safety check
Sleep-consolidation is safe for most people, but not everyone. Tick anything that applies to you. This stays on your device.
Immediate support is available.
In the U.S., call 988 or text 988. Elsewhere, contact a local crisis service. If you may act on these thoughts now or cannot stay safe, call emergency services immediately.
You can still log your sleep either way — ticking a box just pauses the time-in-bed narrowing until you’ve spoken with a clinician.