sleep sanctum field manual + workbook

Sleep smarter, travel stronger. The Sleep Sanctum™ Field Manual is a science-backed, step-by-step guide that helps high-performance professionals master sleep efficiency, fight jet lag, and build an environment that accelerates nightly recovery. Learn the latest neuroscience, circadian light strategies, and proven travel protocols to wake sharper, adapt faster, and perform at your peak anywhere.

Table of Contents

PART I — Foundations (Narrative Edition)

1. Why Sleep Is a Performance Multiplier
2. Circadian Physics, Told Simply
3. Sleep Architecture & What Actually Changes
4. The Bedroom as a Nervous‑System Interface
5. Numbers That Matter (and the Story They Tell)

PART II — Design Your Sleep Sanctum

6. Light: Timing, Intensity, Spectrum & Layering
7. Sound: Attenuation, Masking & Psycho-acoustics
8. Temperature: Thermal Gradients & Micro-climate
9. Air Quality & Scent (CO₂, PM2.5, VOCs, Aromas)
10. Surface & Layout: Bed, Textiles, Pathways, Cable Hygiene
11. Tech Minimalism vs. Smart Automation (Privacy First)

PART III — Protocols & Playbooks

12. The First 72 Hours: A Quick‑Wins Sprint
13. The 90‑Minute Wind‑Down
14. The Rescue Night (When 2 a.m. Comes Calling)
15. Chronotype Personalization (Lark, Bear, Wolf, Lion)
16. Evening Nutrition & Stimulant Timing
17. Jet Lag & Big‑Week Strategy

PART IV — Smart Scenes & Tools

18. Automation Scenes (HomeKit, Alexa, Google)
19. Wearable Data Decoder (Oura, WHOOP, Apple Watch)
20. Decision Trees: If/Then Protocol Adjustments

PART V — Implementation & Mastery

21. The 7‑Day Ramp Plan
22. Monthly Review & Troubleshooting
23. Couples Sleep Harmony
24. Maintenance: Seasonal Light & Temp Swaps

WORKBOOK (Printable & Fill-able)

A. Bedroom Audit
B. Baseline Log (7 Days)
C. Ritual Builder
D. Light Planner
E. Wearable One‑Pager
F. Weekly Review