Growing up in Sydney, I always knew the city had a “first light culture.” Even before the state government made it a key part of its tourism campaign, it was evident in the golden glow of the morning, as crowds of Lycra-clad runners and surfers filled Centennial Park and Bondi’s waves before the workday began. One morning, I decided to join them. I woke up early for a 6 a.m. Pilates class, followed by a dip in the ocean. There was something intoxicating about the combination of the morning’s beauty and the smug satisfaction of accomplishing so much before my alarm would normally go off.
The catch? I’m awful at getting to bed early.
As a child, I’d stay up late pretending to be interested in tennis matches with my mother, and in my teenage years, I’d binge YouTube interviews into the late hours. During university, pulling all-nighters became second nature. Over the years, I’ve tried to curb these habits, influenced by a growing awareness of sleep hygiene.
At first, I assumed improving my sleep meant turning into a “morning person.” But Dr. Moira Junge, the CEO of the Sleep Health Foundation, reassured me that this struggle wasn’t due to laziness—it was simply my genetic predisposition. She explained that just like eye and hair color, some of us are naturally night owls while others are morning larks. Our busy work and life schedules often force us to ignore these natural rhythms.
Dr. Junge’s advice was eye-opening: I should embrace my natural sleep patterns, sleep in as much as my schedule allows, and not force myself out of bed for an early yoga class if it leaves me exhausted. She also helped me rethink my approach to bedtime. For example, if my melatonin—the sleep hormone—doesn’t kick in until closer to midnight, there’s no reason to feel guilty about being awake at that hour. She emphasized that sleep is deeply personal, and trying to force it into a rigid framework often does more harm than good.
Week One
I started by setting a goal to get into bed by 11 p.m. and kept my curtains open so I could wake up naturally. As expected, I spent most of the week tired, hoping for an early night, only to get a burst of energy around 9 p.m. By Saturday afternoon, I was completely drained. I mustered enough energy to meet friends for dinner, but I didn’t quite feel like my best self.
Week Two
Dr. Junge suggested I try “strategic napping” — short, 30-minute naps on days I hadn’t gotten enough sleep. This advice was particularly helpful after a late Friday and Saturday night. By napping, I felt much better than the previous weekend, where I had tried to power through my exhaustion.
Week Three
I noticed a small but significant change: Instead of stressing over my inability to fall asleep by 11 p.m., I simply let myself read until I began to feel tired. When I did get into bed, I easily drifted off without the usual tossing and turning. I was finally learning to listen to my body’s natural signals, much like I’d learned to listen to hunger cues when it came to food.
Week Four
Though I felt more relaxed, there were still nights when I found my mind buzzing, preventing me from falling asleep. Dr. Junge had advised me not to stay in bed longer than 30 minutes if I wasn’t asleep, so I got up, wrote down tasks for the next day, and did some mindfulness exercises to calm myself.
Week Five
By this point, my sleep routine was much more consistent. I stopped trying to wake up early and instead allowed myself to sleep as late as my work schedule allowed. With fewer wake-ups at odd hours, my energy levels began to improve.
Week Six
One evening, instead of reading, I wound down by talking to my sister overseas. Surprisingly, I wasn’t as stressed about technology interfering with my sleep. Dr. Junge had debunked the myth that using your phone too close to bedtime always disrupts sleep—especially if the use is relaxing and the phone’s night mode is enabled.
Week Seven
Even with the excitement of a major international election in the background, I didn’t let my mind wander too much. I calmly read some more, keeping my phone out of sight, and found that I was able to relax much more easily.
Week Eight
With more consistent sleep, I noticed a real difference. I felt more energized during the day, and fewer days were marked by grogginess. As Dr. Junge had said, “good sleep begets good sleep,” and I was starting to see the payoff from the habits I had been building.
Week Nine (The End)
By the end of the 66 days, I finally had a consistent sleep routine. I felt empowered by the knowledge that sleep doesn’t have to be perfect. The key was letting go of the anxiety surrounding it and simply listening to my body. As a result, I ended this journey feeling more rested and more connected to my own sleep needs than I ever had before.
