Maintain the same wake time (±30 minutes) every day including weekends for 90 consecutive days — wearable sleep log proof.
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Audit baseline with 30-day sleep log
30 days
Log your actual bedtime and wake time daily for 30 days before making any deliberate changes. Understanding your current pattern — including its variance — is the foundation. Attempting to fix what you haven't measured is guesswork.
Proof required
Submit a 30-day sleep log showing actual bedtime, wake time, and a subjective quality rating (1–5) for each day. A sleep app export, spreadsheet, or handwritten calendar is acceptable. Note any days with significant interruptions (shift work, travel, illness).
What gets checked
Log shows individual daily entries for 30 days — not a weekly or monthly summary
Bedtime and wake time reflect actual times, not idealised targets — entries showing identical sleep times every night raise credibility questions unless shift work explains them
At least 25 of 30 days are logged — a small number of missed entries is realistic; 10+ missing suggests selective logging
Resources
Foundation: start here · Depth: go deeper · Mastery: for the dedicated
Foundation
NHS Sleep Hub
Depth
Sleep Foundation — Sleep hygiene
Narrow variance to ±30 minutes for 4 weeks
Complete 90 days with wellbeing observation
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