How to use the Sleep program?

The Sleep program helps you improve your sleep and/or adapting your sleep-wake cycle to a desired one. The program has two subprograms - "Improving sleep without changing your sleep routine" and "Improving sleep and changing your sleep routine". 

IMPROVING SLEEP AND CHANGING YOUR SLEEP ROUTINE

In case you would like to have more energy during the day and sleep better at night, while also changing your sleep/wake rhythm (e.g. start waking up earlier and going to bed earlier than usual or start waking up later and going to bed later than usual), then the best choice would be the Sleep program in its subprogram of "With Sleep-Wake Change". This will help you to adjust your sleep-wake cycle. First, you would need to select/confirm your current go-to-bed and wake-up times and then you will be asked to provide your desired go-to-bed and wake-up times. Based on what you select, you will get a personalized schedule to follow for best effect. 

Please note that if the change is more than an hour or two, it may take you a few or several days to achieve a comfortable transition. You can always check your schedule in the AYO app (see SCHEDULE).

Check out the step-by-step video below on how to set the Sleep program with sleep-wake change.  

IMPROVING SLEEP WITHOUT CHANGING YOUR SLEEP ROUTINE

In case you would like to have more energy during the day and sleep better at night, without changing your sleep/wake rhythm, then we would recommend using AYO with the Sleep program in its subprogram of "Without Sleep-Wake Change". All you would need to do is select/confirm your current go-to-bed and wake-up times. Based on what you provide, you will get a personalized schedule in the morning to follow for best effect. Using AYO in the morning will help you to have more energy/alertness during the day due to suppressing the production of the sleep hormone melatonin as well as reset your body clock for a better night's sleep. 

Please note that in order to experience a noticeable effect in your sleep, it might take you a few to several weeks. Consistency is key! You can always check your schedule in the AYO app (see SCHEDULE).

Check out the step-by-step video below on how to set the Sleep program without sleep-wake change. 

IMPORTANT: It is very important that you have allowed the AYO app to send you notifications.