It shows how to work out a wake time that suits you from the sleep you need and your daily schedule so that you are unlikely to fall short on sleep. A two-week trial uses tables so you can record and compare how sleepiness appears and how much margin you have in the morning taking into account the variation in your daily plans. It also explains how to approach discussions when adjustments with family or work are needed so that changes can be seen in numbers.

Recommended for: People who do not know the best time to get up and whose wake time varies from day to day.

- How to estimate the sleep you need

- Steps to decide by working back from plans

- Table for two-week trial records

- How to log the way sleepiness appears

- How to proceed when coordinating with family

- How to find a balance with work

*Digital guide in PDF format. General wellness information only; not a substitute for medical advice.