Which 4am is yours?

Eight questions, about 90 seconds. It tells you whether this is the load pattern you can work on tonight, or something worth showing a doctor first.

Private. Your answers stay in this browser window: nothing is sent or stored. General information only, not medical advice or a diagnosis.

Yours looks like the load wake-up.

Waking at 2–4am with your mind straight on work is the most common pattern under sustained pressure. It's usually your stress-response system firing in the second half of the night, not a failure of discipline. It responds to a routine, not to trying harder to sleep.

Tonight

Don't check the time. Park what's running on paper: one line, the next action, and when. If you're still wide awake after about 20 minutes, get up, sit somewhere dim, and come back to bed when you feel sleepy.

The 2AM Protocol card

A free one-page reset for the wake-up itself: three steps, about 3 minutes, built for 2am.

If it keeps happening most nights for more than two weeks, see your doctor. General information only, not medical advice or a diagnosis.

Worth getting checked before anything else.

Snoring, gasping, pauses in breathing or waking unrefreshed can point to a sleep disorder such as sleep apnea, which is common in men in their 40s and often goes unnoticed. No routine fixes that, and it's very treatable once it's found.

While you wait for an appointment

The 2AM Protocol card can help with the wake-ups themselves. Use it alongside that care, not instead of it. No email needed.

General information only, not medical advice or a diagnosis.

See your doctor first, this week.

Alongside that care

The 2AM Protocol card can help with the wake-ups themselves. Use it alongside your doctor's advice, not instead of it. No email needed.

General information only, not medical advice or a diagnosis.