We advise you to keep your wake-up time as early as possible during the week and weekends.
However, once you have a better understanding of your sleep and your needs, you can be a bit more flexible without it impacting your nights.
Flexibility still requires following a basic rule: don't vary your total sleep time and don't move your bedtime and wake-up time by more than 1 hour, or 1.5 hours maximum.
If maintaining your wake-up time is difficult, you can try to adapt.
- Try to wake up at your usual time, even if you go to bed a little later. The important thing is that you go to bed when you feel sleepy.
- On tough days, allow yourself to get up a little later on the weekend (30 minutes to 1 hour maximum if you're in the process of reducing your time in bed (SRT). You can then increase this to 1.5 hours).
You might start to feel sleepy later than usual in the evening. Remember to wait for this, even if it means having a shorter (but more efficient) night.