Whatโs Included in the Manual:
- Multidimensional Sleep Framework: Outlines the RU-SATED framework (Regularity, Satisfaction, Alertness, Timing, Efficiency, Duration) and target standards.
- Environmental Protocol: Practical parameters for bedroom temperature (60โ67ยฐF / 15.6โ19.4ยฐC), light blocking, acoustic control, and establishing a device-free sanctuary.
- Bio-Chemical Cutoffs: Clear timing cutoffs for caffeine (6+ hours prior to bed) and alcohol (stopping 3+ hours before bed) to prevent REM suppression and sleep fragmentation.
- Digital Sunset & Circadian Alignment: Strategies to protect pineal melatonin secretion from blue light (400โ490 nm) and combat social jetlag.
- Step-by-Step Daily Timeline: A structured morning-to-night schedule outlining key actions and their biological rationale.
- Behavioral Troubleshooting: CBT-I principles (such as the 20-minute stimulus control rule) and managing orthosomnia.
- Reference List: A complete, formatted bibliography citing the foundational studies from your sources.
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