Sleep Optimization Protocol

You lie in bed at 11:30 PM with your phone on your chest, still processing work email. Your room is 74 degrees. The neighbor's porch light cuts through a gap in the blackout curtains. You fall asleep around 1 AM, wake at 6:30, and spend the first 90 minutes of the day in a fog that coffee only partially lifts. Your Apple Watch says you got 6.5 hours but your HRV score is red and your deep sleep was 42 minutes. You know sleep matters. You've known for years. The problem isn't motivation — it's that you've never had a specific, sequenced protocol to follow.

The Sleep Optimization Protocol runs a structured audit of your sleep environment, schedule, and pre-sleep habits. It calculates your optimal bedtime and wake time by chronotype, determines your caffeine cutoff based on your half-life sensitivity, builds a 60-minute wind-down routine you can actually follow, and generates a pre-sleep cognitive dump template that stops work thoughts from bleeding into sleep. It also produces a morning energy assessment you run each day to track whether interventions are working.

What you get:

• SKILL.md — Full protocol: environment audit checklist, chronotype calculator, caffeine cutoff formula, wind-down routine builder, cognitive dump template, and morning energy log
• LISTING.md — Product page (this file)
• MANIFEST.json — Machine-readable product metadata

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Pricing Rationale

Sleep deprivation costs the US economy an estimated $411 billion annually in lost productivity (RAND Corporation). The cognitive performance difference between 6 hours and 8 hours of quality sleep is measurable — equivalent to operating with a blood alcohol level of 0.05%. A single sleep consultation with a behavioral sleep medicine specialist runs $200–400. This protocol delivers the same structured intervention for $9.

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Works Great With

• Fitness Programming Engine (#38) — schedule deload weeks during highest-stress sleep periods
• Habit Science Engine (#45) — embed wind-down routine as a keystone habit with implementation intentions
• Morning Intelligence Brief+ (#46) — connect morning energy score to daily priority calibration

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Version History

• v1.0.0 — Initial release