🖨 Print Journal
Date: _______________
Day: S M T W T F S
1. The Anchor (Wake Time)
FIXED
Reminder: Keep your wake time within +/- 30 mins, even on weekends.
2. The Sleep Gate
R90 CYCLES
How many 90-min cycles are you aiming for?
Target: 5 Cycles (7.5 Hours)
3. Pre-Sleep Ritual
PROTOCOL
4. The Check-In
STATE
I am going to bed because:
I am Sleepy (Eyelids heavy)
I am just Tired (Fatigued)
5. The Overnight Therapy
DREAM LOG
Record key images, emotions, or fragments immediately upon waking.
6. Morning Audit
METRICS
Sleep Quality Score (1-10):
12345678910
Morning Energy Level:
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