+32 min
More sleep
Light therapy for shift workers, in an 11-study review.
Study ↗Free 2-minute BYOR test
Still waking up
tired?
Make sense of how you feel and find your starting point for better sleep and more energy.
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You probably know these feelings.
“I’m tired, but the moment I get into bed, I feel wide awake.”
“Awake again. I check the time and count how much sleep I have left.”
“I slept all night. Why do I still feel tired?”
“Another coffee, and I’m still struggling to get going.”
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Around 2 minutes · No payment required
I work in sport and wellness.
I was waking up tired too.
I’m Fabien Combe. For more than 15 years, I’ve helped athletes, corporate teams and individuals perform and feel better.
As work grew more demanding, my sleep became less restful. Even after a full night in bed, I woke up tired. It affected my energy, my mood and the people around me.
So I treated each symptom separately, with whatever was quickest.
01I booked massages.
02I tried to relax.
03I went to bed earlier.
04I tried to sleep longer.
Some things helped temporarily. But I was still addressing the evening without understanding the rest of the day.
Founder of BYOR
Recovery doesn’t begin
when you go to bed.
I returned to physiology and neuroscience. Sleep is shaped by the whole day: light, movement, pressure, breaks and how you wind down.
I applied what I knew to my own life. I changed one thing at a time, kept what worked and dropped what didn’t.
Out of that came a practical system to see what needed attention first.
- Stress regulation
- Circadian rhythm
- Movement
- Recovery
- Focus & control
Better sleep & recoverySupported across your day
I moved between research and real-life practice. These are a few examples of the benefits researchers have studied:
65%
Less fatigue
Gentle exercise, 3 times weekly for 6 weeks. Sedentary adults.
Study ↗24%
Less reported stress
Among 21,088 Headspace users. Observational study.
Study ↗It changed how I saw my tiredness: I could look beyond bedtime.
But studies don’t tell you where to start, or how to keep it going on a heavy week around your job, your family, your life. That was the part I had to build.
That became BYOR, Build Your Own Routine: a method to understand your patterns and find habits that fit your life.
Then I started sharing it.
From 2022, I shared the method with companies, teams and individuals in Nice, Riga, Ljubljana and Malta.
I met people with very different lives. Yet one question kept coming back:
“This makes sense.
But where should I start?”
So I created a simple way to see where you are now, and what needs your attention first.
Start with the free
BYOR Check.
See how you respond to pressure, how restored you feel and how steady your attention is.
01
Regulation
Move between alertness and calm.
02
Recovery
Restore the energy your day uses.
03
Focus & control
Stay with a task. Return after distraction.
Based on your answers today. A starting point, not a diagnosis.
Take the free test
Around 2 minutes · No payment required
What people noticed after the test
When things start
to make sense.
“I was always tired. The test helped me see how my stress and poor sleep were linked. I had a much clearer starting point.”
Fabrice45 · Sliema
“It helped me understand what regulation means and why it matters for relaxing. That gave me a first direction.”
Stéphany51 · Marseille
“I felt I was underperforming but couldn’t figure out what to change. The test helped me see what to focus on first.”
Marc36 · Ljubljana
Free · Around 2 minutes
Find your
starting point.
- Answer a few everyday questions.
- Get your personal profile.
- See where to start.
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