Frameworks · Body · 84

Same time every night

Fix the wake time. Everything else follows it.

SPWe reviewed the research on it.Sleep and recovery

Hand-drawn diagram of framework 84, Same time every night: Fix the wake time. Everything else follows it.
Framework 84 · in one look
How to use it

Fix the wake time 7 days a week, within 30 minutes. Count back 8–10 hours for teens. No three-hour weekend lie-ins: nap early afternoon instead. Regularity matters, not just hours.

How sure we are

S Evidence: strong. Large trials or many studies, pointing the same way.

P Evidence: promising. Good studies, but small or few. Use it and keep checking.

Sources

teen sleep consensus (8–10 h) · a cohort of about 61,000 where regularity predicted mortality better than duration (observational).

Not medical, legal or financial advice.

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