Step 10 of 11 · Sleep Better Tonight Without Supplements
Keep a simple sleep log for 14 days
Keep a simple sleep log for 14 days — step 10 of 11 in Sleep Better Tonight Without Supplements. Each morning, write three numbers: what time you got in bed, roughly what time you fell asleep, and what time you woke up.
Free everyday life tip: Keep a simple sleep log for 14 days (step 10 of 11 from "Sleep Better Tonight Without Supplements").
Each morning, write three numbers: what time you got in bed, roughly what time you fell asleep, and what time you woke up. Do not use an app for this — just a notebook line. At the end of 14 days, look for patterns. Did your fall-asleep time get earlier? Did you wake up fewer times? Did you need the get-up protocol less often in week two than week one?
Most people see measurable improvement by day 5–7 as the consistent bedtime resets their circadian rhythm. By day 10–14, falling asleep within 15 minutes of lights-off becomes normal. If you are still struggling after 14 days of faithful adherence to every step in this course, consult a doctor — persistent insomnia can have medical causes (sleep apnea, restless legs, thyroid issues) that no routine can fix.
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