Measurement and instruction are two different things. Your tracker reports what happened last night. It does not calculate a wake anchor from your pattern, stage the shift so your body will accept it, or tell you what to do on the night you land at eleven. Keep the tracker. Use this to act on what it has been telling you.

You almost certainly know the components. What you have not had is the arithmetic done for your week: which wake time, moved by how much, over what period, from where you are starting. That gap between knowing the principle and having the instruction is what this closes. It is also why "practise good sleep hygiene" has never worked for you. It is a slogan, not an instruction.

Fair challenge. Two people with different wake times, bedtimes and constraints get materially different anchors and different staging, so it is not one document with your name merged in. It is also not a consultation with me. It sits between the two, and that is what the price reflects.

You can, and it will give you the general advice you have already read. This chatbot works only from my Sleep Anchor Method® knowledge base, written by me, drawing on 26 years as a medical doctor and consultant neurologist and years of clinical practice and research in sleep and brain health. It also knows the answers you gave in your intake, so it is troubleshooting your plan rather than answering a question in the abstract. And it knows when to tell you to see your own doctor, which a general AI tool will not reliably do.

You don't have to. This is not how my method works. It is built around you as an individual and designed to be sustainable for high achievers, around your work schedule and your habits. We start with your wake time, not your bedtime, and the plan moves in small stages from where you actually are.

The method does not ask you to become one. It asks for a consistent wake time, whatever that time is. Someone waking at 7.30 every day including Saturday is doing this correctly. Someone waking at 6 on weekdays and 10 at weekends is not, however much they enjoy mornings.

No. A plan that starts by removing the thing keeping you upright is a plan you will abandon by Thursday. Caffeine timing is covered, because when you have it matters considerably more than whether you have it, and most people find the adjustment smaller than they feared.

Nothing, because nothing is stored. The app does not save your answers to an account. Your plan downloads to your device and that is where it lives. I am registered with the ICO, and I built it this way deliberately.

Please speak to your doctor. If you snore heavily, gasp or stop breathing in your sleep, or are extremely sleepy during the day despite adequate hours, see your doctor about possible sleep apnoea before starting anything. That is a medical condition requiring medical assessment, and no app substitutes for it. The same applies if you take prescription sleep medication, or if your sleep problems sit alongside low mood or persistent anxiety. This app is educational and is not medical advice or a replacement for your own doctor.