How strict is my wake up time?

It depends where you are coming from. One of the rules in module one is that you need to wake up at the same time every day. This is to regulate your sleep/wake cycle if it is not very well regulated already.

If you’re coming from a place where you used to literally get up at 5am, and then 7am and your sleep is all over the place, then giving or taking 10 minutes away from your wake time probably isn’t going to affect you as much as if you’re somebody who does that fairly consistently already. If actually you are coming from a place where you were so variable before that sticking within 10 minutes of a wake up time is more difficult for you then it could be that that is strict enough.

A good rule of thumb is that if you aren’t seeing much difference with the protocol that you’re doing in terms of how you are feeling, then maybe you need to be more strict. I would always try to err on the side of caution and be more strict in the beginning because it is easier that way. The more strict you make it, the quicker you will see results, the quicker you will feel better. Often feeling better in the morning and feeling more refreshed has little to do with how much sleep or even the quality of sleep you are getting, it’s more to do with that regulation of your brain. Understanding that at 7am (whenever your chosen wake time is) each morning you want to be awake. You give yourself bright light exposure by opening the curtains or going outside for a walk, getting some food. You are telling your brain it is time to be awake.

Giving or taking 10 minutes might be fine for you if you are coming from a very variable wake up time but if you are already waking up at very regular times then you probably need to be more strict. Your insomnia won’t react as quickly to rules that aren’t that different from what you are already doing.

Remember you are not a robot. If you are finding it hard have some time off but take ownership of the fact that this will slow your progress down a bit.