The ObservatoryYour sleep window
Two gentle basic rules from sleep therapy — a fixed time you get up, and what you do when sleep does not come.
How it works
- What your nights look likeWriteList
- Sleepy, not just tiredChooseList
- Set your rising timeWrite
- The rule for lying awake in bedWrite
- Two rules to carry with youListChoose
Before we change anything, look at the current state without judging it. Sleep rarely improves from fighting harder — often the opposite. We start with an honest picture.
Exercise in 5 steps, about 9 minutes. Doing it is part of Premium, which you try free for 7 days with no card. With Premium your answers are saved so you can pick up where you left off and look back at what you wrote.
Try PremiumThe rest of the text and the exercise are part of Premium. You try everything for 7 days with no card, and can cancel whenever you like. Sign in if you already have an account.
Why does it work?
CBT-I is recommended as first-line treatment for chronic insomnia over sleeping pills (American College of Physicians, 2016), and stimulus control (Bootzin, 1972) along with a fixed rising time are counted among its most effective components.
Account, your first assessment with the hexagon and one new measurement every quarter are free. The rest is part of Premium: SEK 99 a month or SEK 699 a year, VAT included.
Read more
The myths that keep you awake
Five common beliefs about sleep that don't quite hold up
Session12 minSleep: letting go of the day
In bed, with the lights off: a quiet guided practice that leaves the day behind and carries you toward sleep.
Exercise7 minThe numbers of sleep
What sleep loss actually does to body and mood, in numbers rather than feelings