The 100 Year Man · Self-Audit
Free self-audit
The Sleep
Protocol
Two years of my own Apple Watch data, and the nine-rule system I am using to move my sleep from 5h 28m to 6h 49m. Not perfect. Measurably better. The evidence, the rules, the sources, and a row for your own numbers, so you can pick two or three and start tonight.
Download the printable PDF →Eight pages, print friendly. Print it and read it on paper. View the dark version online
Sleep is the substrate, not the whole load. The Capacity Brief is where the rest of it gets counted.