Why this matters
One good morning is a start. Two mornings in a row is a message: this is the new rhythm. Consistency is how the brain stops treating 3am as the main event.
DAY 2 OF 7
Repeat the wake-time and morning-light rhythm until it starts to feel ordinary.
One good morning is a start. Two mornings in a row is a message: this is the new rhythm. Consistency is how the brain stops treating 3am as the main event.
Deciding Day 2 does not count because Day 1 was imperfect. The protocol is built for real weeks, not perfect ones.
Keep the same alarm. If you wake earlier, stay in dim light until the alarm, then get the morning light as planned.
You may still wake in the night. That does not undo this day. You are teaching the clock, not forcing sleep.