Complete a Sleep Hygiene Protocol
7 weeks · 3 milestones
Design a personal sleep hygiene protocol grounded in published sleep science and follow it for 28 consecutive days. Proof is a written protocol document, a 28-day sleep log (bedtime, wake time, estimated hours), and a 300-word sleep policy. Verifiers confirm log completeness and that the protocol is documented — not any sleep quality claim.
Milestone map
Milestone map
3 milestones
Log your sleep for 7 consecutive days: bedtime, wake time, estimated sleep onset time (how long it took to fall asleep), and any disruptions. Then write a sleep protocol specifying your target bedtime, pre-sleep wind-down rules (minimum 2 rules), and a consistent wake-up time. The target bedtime must be within 1 hour of your actual average from the audit.
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