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.
The whole method anchors to one wake time you keep every day — weekends included. Set it once; you can change it later.
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.