You are tired all day and then wide awake the moment the light goes off.
Can’t stay asleep?
Free Sleep Plan
What do you want help with first?
Free · adults 18+ · no account · answers stay private
Why this plan starts differently
This assessment scores those habits and shows you, plainly, where yours stand.
Sleep is less about the hour you get into bed than about the hours around it — when you last had caffeine, what the last hour before bed looks like, how much your wake time moves, whether you saw daylight in the morning. Each of those is associated with how well people sleep.
You cannot force sleep — but you can change what surrounds it.
- A score out of 100: Across sleep and wind-down, evening habits, caffeine and eating, and daylight and movement — so you can see which one is holding you back.
- Your two weakest areas: Named specifically, in order, with what tends to move each one first. Two changes beat ten intentions.
- Something to measure against: Retake it later and compare. If a change worked for you, you will see it rather than guess.
Free result · no account · adults 18+
Why habits, and why a score
Most sleep advice is a list everybody has already heard: dark room, no screens, no late coffee. The list is not wrong. It is just useless without knowing which item on it is the one costing you.
A steady wake time is usually the highest-leverage anchor, and it is easier to hold than a steady bedtime because you control it directly — the alarm is a decision, falling asleep is not. Morning daylight is the strongest everyday cue for the body clock. Caffeine has a long half-life, so an afternoon coffee is often still present at bedtime.
Which of those matters most for you is an empirical question, and this assessment treats it as one. It scores the habits, names your two weakest, and then the programme works on those in order.
Afterwards, the comparison is you against your own earlier days — never a population average, which for sleep is close to meaningless.
Why habits, and why a score
Most sleep advice is a list everybody has already heard: dark room, no screens, no late coffee. The list is not wrong. It is just useless without knowing which item on it is the one costing you.
A steady wake time is usually the highest-leverage anchor, and it is easier to hold than a steady bedtime because you control it directly — the alarm is a decision, falling asleep is not. Morning daylight is the strongest everyday cue for the body clock. Caffeine has a long half-life, so an afternoon coffee is often still present at bedtime.
Which of those matters most for you is an empirical question, and this assessment treats it as one. It scores the habits, names your two weakest, and then the programme works on those in order.
Afterwards, the comparison is you against your own earlier days — never a population average, which for sleep is close to meaningless.
This is for you if
You wake at three in the morning and cannot get back down.
Your wake time on a Sunday looks nothing like your wake time on a Tuesday.
You have tried the obvious things and want to know which one is actually your weak link.
If you snore heavily, stop breathing in the night, or fall asleep during the day without meaning to, please see a doctor first — those are worth assessing properly and this is not the right starting point.
What this is not
- This is not treatment for insomnia and it is not sleep therapy.
- It does not diagnose, treat, cure or prevent any condition, including sleep apnoea.
- It is not a sleep tracker and needs no device — the ratings are your own.
- It will not promise you a number of hours, and nothing honest could.
Questions
Do I need a sleep tracker or a watch?
No. Nothing to buy and nothing to wear. The daily check-in is your own rating, which is what the programme compares.
Is this treatment for insomnia?
No. It is a habits programme. Insomnia is a clinical diagnosis and belongs with a doctor.
How long does the assessment take?
About two minutes. No account, and no email needed to see your score.
What happens to my answers?
They produce your score and personalise the programme. They are never sent to any advertising platform.
Free result · no account · adults 18+