If you’ve taken a break from your sleep retraining program - whether it’s been a few days, a couple of weeks, or even longer - welcome back! We’re really glad you’re here.
Let’s take the pressure off right away: you don’t have to be perfect, and you haven’t lost all your progress. The most important thing is that you’re ready to continue - and we’ll help you pick up from the point that feels right for you.
When deciding what lessons to start with, the key is to go from wherever you feel most comfortable. Think of what lessons you got up to on the program and whether you remember what was taught before. If you do, you can pick up from where you left off. If it all feels a little hazy, perhaps start from earlier on in the program (or from the beginning itself!) and remind yourself of previous lessons first. To work out where to begin with your Golden Rules, Boosters and sleep schedule, here's a little guide:
Step 1: Check In With Yourself
Before diving back in, take a moment to ask:
Have I been able to stick consistently to the Golden Rules and Boosters during my break?
Or have I taken a full pause from everything?
Based on your answer, here’s how to get started again:
Option 1: You’ve Kept Up With the Golden Rules and Boosters
Great work! If you’ve been consistently sticking to these, the next step is to move onto scheduling (when you feel ready!). If you've taken a short break of less than a week or two and were previously scheduling, you can pick back up with the same schedule you were using before. If you've taken a longer break or hadn't started scheduling before, fill in your sleep tracker for one week and then use this data to make your new schedule. This ensures you're working from your current sleep pattern and that your data is up-to-date.
Option 2: You Took a Full Pause
No problem at all! Start by reintroducing the Golden Rules and Boosters and focus on following them consistently for at least one full week. These form the foundation of the program, so it’s important to get back into those habits before moving on to scheduling. After that week of consistency, you can move into scheduling with a solid base beneath you.
What If I’m Still Recovering From Illness or Stress?
If you're unwell - physically or mentally - give yourself permission to take a step back from the program until you’re feeling more stable. There's no need to push through if it feels too hard right now. Sleep retraining should work with your life, not against it.
A Gentle Reminder
We’ve built this program to be flexible, with at least a week of buffer time already included in your membership. And if you need more time beyond that, our extension and maintenance plans ensure you’ve got long-term support whenever you need it.
There’s no deadline, no race, and no pressure. Just pick up from where you’re at and keep going. We’ll be with you every step of the way!