5am Network5am Network
JoinSign in / Register

This is not medical advice. It does not diagnose, treat, or replace a clinician.

Before a plan

A few questions

Any yes to the first six means we stop the pace plan and leave you with the tips. This is a screen, not a diagnosis. The answers stay in our database and are not sent to analytics.

Are you under 18?

Teens are biologically later and need more sleep. This plan is not for minors.

Do you work nights, or a rotating shift?

A schedule that fights the clock needs clinical advice, not this plan.

Have you had trouble falling or staying asleep on 3 or more nights a week, for 3 months or more?

That pattern is a reason to ask for CBT-I, not to push wake time earlier.

Do you snore loudly, has someone seen you stop breathing or gasp, or are you very sleepy in the day?

These are screening questions for when to ask for an assessment. They are not a diagnosis.

Do you have bipolar disorder, or a past episode of mania?

Losing sleep can trigger mania. Bright light can too. This needs a clinician.

Are you pregnant?

We did not find a study of this kind of shift in pregnancy. Ask a doctor or midwife.

Are you being treated for depression or anxiety?

You can continue. Tell your clinician you are changing your sleep schedule.

Do you drive or operate machinery early in the morning?

Allowed, with a warning. Sleep loss is easy to underestimate.

Sign in to save your answers
The best time of the day, for what matters most.