AGraded Claims
For readers of Beyond Sleep Hygiene

The printable pack

The program runs on the sleep diary, and a diary on a reading-device screen is one you’ll stop keeping by week two. This is the version for paper.

  1. The eight-week sleep diary. Two weeks of baseline plus the six-week program, one sheet for every two weeks, with the efficiency arithmetic and the weekly window decision already laid out.
  2. The whole program on one page. Every element with its evidence grade. Pin it where you’ll see it each morning.
  3. Three decision trees, as a bedside card. Including the one for 3am, when you won’t want to look for a chapter.
Page 1: the whole program on one page Page 2: three decision trees Page 3: baseline sleep diary sheet

Six pages, PDF. US Letter; prints fine on A4.

Tonight is night one

The baseline starts tonight, and it asks nothing of you except to sleep as you normally would. Tomorrow morning, within an hour of getting up, write down six things from memory: when you went to bed, lights out, roughly how long it took to fall asleep, roughly how long you were awake in the night, your final wake time, and when you got out of bed.

Estimates are fine. Don’t watch the clock at night. Print the first diary sheet today, or use a notebook until you can.

Before you use the sleep window, read the safety page at the front of the book. Sleep restriction makes you sleepier for the first one to two weeks. Don’t drive or operate machinery when sleepy, and don’t start it alone if you have bipolar disorder, a seizure disorder, suspected sleep apnea, a parasomnia, are pregnant, or take sleeping medication you haven’t discussed with the prescriber.