
sleep sanctum field manual + workbook
Description
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)
- Why Sleep Is a Performance Multiplier
- Circadian Physics, Told Simply
- Sleep Architecture & What Actually Changes
- The Bedroom as a Nervous‑System Interface
- Numbers That Matter (and the Story They Tell)
PART II — Design Your Sleep Sanctum
- Light: Timing, Intensity, Spectrum & Layering
- Sound: Attenuation, Masking & Psycho-acoustics
- Temperature: Thermal Gradients & Micro-climate
- Air Quality & Scent (CO₂, PM2.5, VOCs, Aromas)
- Surface & Layout: Bed, Textiles, Pathways, Cable Hygiene
- Tech Minimalism vs. Smart Automation (Privacy First)
PART III — Protocols & Playbooks
- The First 72 Hours: A Quick‑Wins Sprint
- The 90‑Minute Wind‑Down
- The Rescue Night (When 2 a.m. Comes Calling)
- Chronotype Personalization (Lark, Bear, Wolf, Lion)
- Evening Nutrition & Stimulant Timing
- Jet Lag & Big‑Week Strategy
PART IV — Smart Scenes & Tools
- Automation Scenes (HomeKit, Alexa, Google)
- Wearable Data Decoder (Oura, WHOOP, Apple Watch)
- Decision Trees: If/Then Protocol Adjustments
PART V — Implementation & Mastery
- The 7‑Day Ramp Plan
- Monthly Review & Troubleshooting
- Couples Sleep Harmony
- 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

sleep sanctum field manual + workbook
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