Improve Sleep Average to 7.5 Hours

Proof required

Share your 14-night sleep log showing bedtime and wake time for each night. If you use a sleep tracking app, a screenshot of the 14-day summary is sufficient. Calculate and state your average total sleep duration across the 14 nights.

What gets checked

• 14 consecutive nights are logged — missing even one night invalidates the consecutive average; if a night was missed, restart the 14-day window before submitting
• Each entry includes at minimum a bedtime and a wake time — an entry that says only 'slept 7 hours' without times cannot be used to identify the specific pattern (late bedtime, early wake) that M2 will target
• The average is calculated and stated — a raw log without a calculated average means the submitter has not yet identified whether their baseline is above or below the 7h30m target

Common mistakes

• Changing behaviour during the baseline — if you go to bed earlier because you know you are being measured, the baseline overstates your natural duration; measure your normal pattern before attempting to change it
• Using a sleep app that records time in bed rather than sleep duration — many phone apps log from screen-off to screen-on; if you read for 45 minutes before sleeping, the app may show 45 extra minutes that were not sleep; adjust manually when the discrepancy is known

Resources

What a verifier looks for

• Count the log entries: exactly 14 consecutive nights are required — ask what date the baseline started and ended, then confirm the count matches
• Check that the calculated average is present — if the submitter has not calculated it, they have not identified whether their baseline is above or below target; this is a prerequisite for designing the M2 interventions
• Ask whether any behaviour changed during the 14-day baseline — if the submitter went to bed earlier during the measurement period, the baseline overstates their natural sleep duration

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Proof required

Share: (1) the three specific changes you chose and how each targets a pattern from your M1 baseline, (2) a 14-night log showing per-change implementation (yes/no each night) and total sleep duration, and (3) your M2 average compared to your M1 baseline average.

What gets checked

• Each of the three changes is specific and behavioural — 'improve sleep hygiene' is not a change; 'stop using my phone after 9:30pm and use a book instead' is a specific change that can be tracked with a yes or no each night
• Each change is linked to a specific pattern from the M1 baseline — a change that does not respond to an identified pattern was not designed from evidence; the three changes should be a direct response to what M1 revealed
• The 14-night log shows implementation tracking, not just duration — knowing that a change was attempted on 12 of 14 nights is more useful than knowing it was attempted 'most nights'

Common mistakes

• Choosing changes that are difficult to implement consistently rather than changes that address the root cause — a 10:30pm bedtime with regular evening commitments requires restructuring your whole evening; a 10:30pm phone cutoff is easy to track; start with the highest-leverage change that is also implementable in real life
• Abandoning a change after 3 nights because no effect is visible — most sleep changes take 5–7 nights before any signal appears; evaluate after 10 nights, not after 3

Resources

What a verifier looks for

• Ask for the three specific changes and their link to the M1 baseline — a change that cannot be traced to a specific pattern in the baseline was not designed from evidence
• Check the implementation log: how many nights was each change implemented? A change implemented on fewer than 10 of 14 nights was not genuinely trialled
• Compare M2 average to M1 average: is total sleep moving in the right direction? If not, ask what the submitter learned about which changes were most and least effective

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Proof required

Share your 14-night sleep log showing total sleep duration for each night. State the 14-night average. If you use a sleep tracking app, a screenshot of the summary view is sufficient. State your M1 baseline average alongside the M3 average so the improvement is visible.

What gets checked

• The 14-night average is at or above 7h 30m — 7h 29m does not meet the standard; if the average is not yet at target, the M2 intervention phase should be extended before submitting M3
• The data covers a continuous 14-night window, not 14 cherry-picked nights from a longer period — the app summary view should show specific consecutive dates; confirm they are consecutive before submitting
• The M1 baseline average is included for comparison — 7h30m means something different if the baseline was 6h versus 7h20m; the improvement delta is the evidence of progress

Common mistakes

• Extending M2 interventions without continuing to track — if tracking stops once the habit feels established, the M3 data is missing; the log is the work of this milestone, not just the sleep itself
• Accepting a borderline average (7h20m–7h29m) without adjusting the interventions — if still below target after a further 14 days, add a fourth intervention or modify the least-effective of the three before retrying M3

Resources

What a verifier looks for

• Calculate the 14-night average from the individual entries and confirm it is at or above 7h 30m — do not rely solely on an app-calculated average unless the individual nightly entries are also visible
• Confirm the 14 nights are consecutive by checking the first and last dates — ask what date the M3 tracking window started
• Ask the submitter to compare the M3 average to the M1 baseline average — the improvement in minutes is the most prominent fact; if the submitter cannot state it, the data has not been engaged with seriously

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