Behavioral Engineering
Sleep Consolidation Protocol
Difficulty: Easy
Duration: 14 Days
Execution Steps
1
Fixed Wake Time
Set one wake time every day. This anchors circadian rhythm more than bedtime.
2
Sunlight Within 60 Minutes
Get outdoor light early to strengthen sleep pressure and mood stability.
3
Caffeine Cutoff
Stop caffeine 8 hours before sleep (earlier if sensitive).
4
Wind-Down Buffer
Create a 45-minute low-stimulation routine: dim lights, no feeds, no conflict.
5
Bedroom = Sleep Only
Avoid work/doomscrolling in bed to keep cue association clean.
Required Toolkit
Alarm
Low-light lamp
Sleep notes
Safety Warnings
- If you suspect sleep apnea or severe insomnia, get medical evaluation.
