Complete a Sleep Hygiene Protocol

Proof required

Submit your 7-day sleep audit log plus your written sleep protocol (target bedtime, wind-down rules, wake-up time).

What gets checked

• 7-day audit shows real variation in bedtime, wake time, and onset — not uniform entries
• Protocol names specific times and specific limits — not vague rules like 'less screen time'
• Target bedtime is within 1 hour of the baseline audit average — achievable, not aspirational

Common mistakes

• Setting a target bedtime 2 or more hours earlier than your actual average — aspirational targets fail; achievable targets build
• Wind-down rules that rely entirely on willpower ('no phone after 9pm') without environmental design ('phone charger moved to kitchen')
• Mixing time-in-bed with actual sleep time in the log — these are different measurements and must be tracked separately

Resources

What a verifier looks for

• Ask: 'What is your current average sleep onset time from your audit?' The number should match the submitted log. Ask: 'What does your pre-sleep wind-down look like in your protocol?' Rules should be specific.

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Proof required

Submit your 28-day sleep log with daily compliance notes, plus your Week 2 and Week 4 average comparison table.

What gets checked

• 28-day log with honest compliance tracking — not all rules marked as fully kept
• Week 4 averages calculated and compared to baseline in a comparison table
• At least one measurable improvement visible: shorter onset time or more consistent wake time

Common mistakes

• Filling in missed days retrospectively with estimated values — even the disruptions are data
• Applying the protocol selectively (only on work nights) without logging the weekend honestly
• Comparing only best nights rather than weekly averages — cherry-picked data produces misleading conclusions

Resources

What a verifier looks for

• Ask the submitter to calculate the difference between their baseline and Week 4 average sleep onset time out loud — they should know these numbers. Ask: 'Which night in the 28 days was worst and why?'

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Proof required

Submit your 300-word sleep policy (3 effective rules, 2 ineffective rules, permanent targets) and the name of the person you discussed it with.

What gets checked

• Sleep policy distinguishes effective from ineffective rules based on 28-day data
• Permanent targets reflect Week 4 averages — not aspirational numbers above what was achieved
• Submitter can describe the most surprising thing learned about their own sleep specifically

Common mistakes

• Copying the original protocol as the permanent policy — the data from 28 days must update the policy, not just validate it
• Under 300 words — the policy must be specific enough that a stranger could implement it, not a list of aspirations
• Permanent targets set beyond what was actually achieved in Week 4 — permanent targets should reflect demonstrated performance, not a new aspiration

Resources

What a verifier looks for

• Ask: 'What was the most surprising thing you learned about your own sleep during this protocol?' The answer should be specific and grounded in the logged data.

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