The 12-Week Sleep Improvement Program
One evidence-based change per week, in the order it delivers the highest impact. Start with Week 1 and move sequentially. By Week 12 you'll have a personalized sleep system that holds.
Start here
Each week introduces ONE change. Don't try to do everything at once — that's the failure mode. Begin with Week 1.
Begin Week 1: Anchor Your Wake Time →Frequently asked questions
How long does this program take?
12 weeks. One change per week. The pacing is deliberate — research on habit installation shows that meaningful behavior change requires 8-12 weeks of consistent practice.
Can I skip ahead to weeks that interest me?
Each week builds on the previous one. Week 6 (bedroom environment) is less effective without the consistent timing established in Weeks 1-3. Sequence matters.
What if I miss a week?
Pick up where you left off. The program is designed to be paused — what matters is sequential progression, not strict calendar adherence.
Is this a substitute for clinical insomnia treatment?
No. If you have chronic insomnia (3+ months, 3+ nights/week of difficulty), CBT-I delivered by a trained clinician is the gold standard. This program complements but does not replace clinical care.