In September we ran a simple experiment: 4,000 members agreed to go to bed half an hour earlier for fourteen nights. Here’s what changed.
A small change, measured properly
Every member wore a tracker and kept their usual routine apart from bedtime. We compared their two weeks with the two weeks before.
82 mg/dL
Average sleep score change
−3
Resting heart rate, bpm
Why the first hour matters most
Deep sleep happens mostly early in the night. Going to bed earlier protects that window, even if you still wake at the same time.
“If I could add one number to every routine check-up, it would be ApoB.”
Try it yourself
Move bedtime 30 minutes earlier for two weeks
Dim the lights an hour before
Keep your wake time the same
Watch your sleep score, not the clock
IN THE LIBRARY
Cortisol: ranges, trends and what moves it
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