🌅 The circadian rhythm — your internal biological clock
Understand the role of light, temperature, and schedules in sleep regulation.
How are you feeling now? (before the exercise)
0 = very alert · 10 = extreme sleepiness
Why this matters
This session covers evidence-based content from the CBT-I protocol (Spielman 1987, Morin 2006, Riemann 2017). Complete the exercises below to progress through the program.
Your practice today
Complete the interactive tools below as part of your daily practice.
How are you feeling now? (after the exercise)
Journal — Day 2
¿Cuál es tu hora de despertar ideal? ¿Qué diferencia hay entre la hora que te despiertas naturalmente y la hora que debes levantarte? Describe cómo afecta esa diferencia a tu día.
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