Within six weeks you fall asleep faster, wake up less during the night and get out of bed without hitting snooze three times. You settle that in your evening, with your light, your caffeine and the hour you get up. No tracker or expensive mattress required.
Regularity. In 60,977 adults followed for 7.8 years, an irregular sleep pattern predicted mortality more strongly than short sleep: the most regular sleepers had a 20 to 48 percent lower risk of dying. Going to bed and getting up at roughly the same time every day does more for your sleep than one long lie-in a week.
Source: Windred et al., Sleep, 2024 · All the research behind this site
Dozing on the couch burns through part of your deepest sleep and leaves you waiting for hours afterwards. Your evening decides your night.
Your body gets no signal anywhere that the day is over: bright light until the last moment, a screen in bed and an afternoon coffee still doing laps.
Hours in bed say nothing about their quality. Alcohol, a bedroom that is too warm and an alarm that lands at a different hour every day cut your night into pieces without you noticing.
We rebuild your evening into a fixed wind-down. Stopping work at a set hour, dimming the lights in the house, screens away before you get into bed and a last half hour that looks the same every evening. Your caffeine and your alcohol then move to a place in the day where they no longer touch your night. Your bedroom gets cooler and darker.
Every week we go through how long it took you to fall asleep, how often you woke up and how you felt getting out of bed. That is what we steer on, one habit at a time, so it holds up after a late working day as well. What those nights give you during the day is covered on more energy. This page is about the hours between your last meal and your alarm.
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Lost twenty kilos and above all won his confidence back.
“Oorspronkelijk ben ik bij Timon terechtgekomen vanwege mobiliteitsproblemen, vooral in mijn heupen, bovenrug en knieën die vaak vastzaten. Met de begeleiding van Timon, die echt naast je staat en je persoonlijk ondersteunt, heb ik grote vooruitgang geboekt. Daarnaast heb ik veel bijgeleerd over het verbeteren van mijn voeding en het aanpakken van mijn slaap, wat een enorme meerwaarde is geweest. Dankje Timon”
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This article is information, not medical advice. If you have symptoms, are pregnant or take medication, talk to your doctor before changing anything.
