Recovery · 4 weeks · First time
The sleep window
Not eight hours as a target, but a window you can actually keep. Four weeks of moving one end of it at a time and writing down what happened.
Eight hours is an average, not a prescription, and chasing it is how a lot of people make their sleep worse. A window is different: a start and an end that you can hold on a Tuesday and on a Saturday. This program finds yours, then moves one edge of it at a time.
What moves, and when
- Find the window you already keep, honestly, before changing anything.
- Move one end, not both. Which end depends on what your first week shows.
- The wind-down is a sequence, not a mood, and it is short enough to keep when you get home late.
Week by week
Every week states what it is for. You can change one, and the program tells you what that costs.
| Week | Focus | What happens |
|---|---|---|
| Week 1 | Observe | Change nothing. Record when the lights went off and when you got up, including the weekend. |
| Week 2 | Fix one edge | Whichever end moves most gets pinned. Usually the morning, which surprises people. |
| Week 3 | Hold it | The same week again, including both weekend nights. This is where the program is won or lost. |
| Week 4 | Move the other edge | Now the second end moves, by fifteen minutes, and you see whether it holds. |
In the kitchen
Two things move in the kitchen here, both in the evening, and the plan tells you why rather than just telling you to.
In your record
A two-column log and nothing else. Lights off, and how the next day went on a scale you define in week one.
What it costs
AUD 11.99per week, incl. GST
- Days 1–7Free. Full access to every program, the kitchen and the record. Nothing is held back during the trial.
- Day 8The subscription begins at AUD 11.99 a week unless you cancel during the first week. We tell you which day that is before you start, not after.
- RenewalWeekly, until you cancel. No minimum term, no tier above the one you are on, and no upsell inside a program you have already started.
- CancellingAny time, from inside your account. It takes effect at the end of the week you have paid for, so you keep what you have already bought.
Start your free week
First week free · no card charged until day 8
General information, not medical advice. Nouraro publishes explanatory writing about training, food and sleep. Nothing here is a diagnosis, a treatment plan or a substitute for a conversation with a doctor, physiotherapist or accredited practising dietitian who can actually examine you. If you have a medical condition, are pregnant, are recovering from injury or take prescribed medication, speak to a clinician before changing how you train or eat.