A 14-Day Sleep Debt Recovery Protocol

This protocol focuses on gradual extension, not drastic oversleep.

Days 1-4: Stabilize wake time

Keep your wake time fixed, including weekends. Add a short wind-down routine 45 minutes before bedtime.

Days 5-10: Increase opportunity window

Move bedtime earlier by 15 to 20 minutes every two nights until average sleep reaches baseline need.

Days 11-14: Consolidate

Maintain schedule and track daytime energy. If sleep latency rises, hold the schedule for three days before further changes.

Non-negotiables

• Morning light exposure within 30 minutes of waking
• Caffeine cutoff 8 hours before target bedtime
• No large naps after 3 PM