Week 1 · Understanding before fixing

Mapping Your Sleep

We begin by understanding your specific sleep pattern. 'I sleep poorly' isn't a diagnosis — this week we get precise about what's actually happening.

This week's lessons
1

Your sleep architecture

Sleep has stages — light, deep, and REM — that cycle through the night. The quality of those cycles matters more than total hours. This week you learn what your sleep is actually doing, not just how long it lasts.

2

Your sleep diary

Daily log: time to bed, time to sleep, night wakings (when and how long), time awake, energy on waking 1–10. Patterns emerge within days that reveal whether your issue is onset, maintenance, or quality.

3

Sleep environment audit

Temperature (ideal: 65–68°F/18–20°C), light (pitch black), noise, and electromagnetic inputs. Most bedrooms have at least one significant sleep disruptor. This week you identify and address yours.

Your practices

Do these daily

Sleep diary
Complete the daily sleep diary every morning this week.
Environment audit
Use the audit checklist. Address one disruptor.
Journal prompts

Sit with these

“What's your actual sleep pattern — onset trouble, night wakings, or unrefreshed sleep?”
“What did your bedroom audit reveal that surprised you?”
This week's herb
Chamomile
A gentle evening cup. Building the ritual of pause as much as the herb itself.
Your action this week
Complete your sleep diary every morning. Fix one environment disruptor this week.
Next week →
Week 2: The Cortisol Rhythm