⭐ COMPLETE SYSTEM
The SleepMetric Protocol
The complete science-backed sleep optimisation framework
A structured programme covering every lever that moves deep sleep, HRV, and daytime performance. Built for wearable owners who have tried the basics and want a complete, data-driven system. Lifetime access — updated as the science evolves.
WHAT'S COVERED
Sleep architecture and what your wearable data actually means
Circadian entrainment — light, temperature, and timing protocols
HRV optimisation framework — week-by-week implementation
Deep sleep engineering — magnesium, breathing, environment
Wearable-specific guides: Oura, Whoop, Garmin, Apple Watch
Caffeine strategy — timing, cycling, and tolerance resets
Performance recovery protocols for high-demand weeks
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30-day results guarantee — measurable improvement or full refund
The 7-Night Sleep Reset
One protocol per night — measurable results in a week
A night-by-night PDF protocol designed to improve deep sleep and HRV scores in one week. Each night introduces a single evidence-based change. Designed for people who want a clear starting point without guesswork.
Night-by-night action plan with clear instructions
Pre-sleep checklist for each of the 7 nights
Wearable metric targets for each night
Fillable checklists and metric logging fields
Instant PDF download on purchase
🎁 EXCLUSIVE BUYER BONUS — INCLUDED FREE
7-Night Protocol Scheduler
Enter your wake time and schedule — get a personalised minute-by-minute implementation plan for all 7 nights with exact times for every protocol step. Only available to buyers of this product.
HRV Tracker & Recovery Log
30-day wearable data tracker with trend analysis
A pre-built Google Sheets template that turns your daily wearable readings into trend lines, weekly averages, and recovery scores. Log HRV, resting HR, deep sleep, REM, SpO2, and total sleep — and see patterns most people miss.
Tracks 6 key metrics across 30 days
Auto-calculates weekly averages and trends
Colour-coded status indicators built in
Works with Oura, Whoop, Garmin, and Apple Watch
Instant Google Sheets access on purchase
🎁 EXCLUSIVE BUYER BONUS — INCLUDED FREE
7-Night Sleep Reset Progress Tracker
An interactive web tool — enter your Night 1 and Night 7 metrics and watch your improvement score, live chart, and personalised Week 2 targets generate in real time. Only available to buyers of this product.
The Caffeine & Sleep Guide
Guide + cutoff calculator + printable toolkit
Your 2 p.m. coffee is still ≈29% active at 11 p.m. — and in the study that measured it, people lost over an hour of sleep they could not feel. The complete system for using caffeine on purpose: a 38-page sourced guide, a calculator that computes your personal cutoff from your own clearance speed, and a printable toolkit. No quitting required.
38-page guide — one idea per page, every claim sourced
Cutoff Calculator (Excel + Google Sheets) with live decay chart
3 printables: speed test, cutoff card, 5-day reset tracker
The 5-day tolerance reset — get the effect back at half the dose
Instant download on purchase
The Sleep Environment Audit Kit
6 scored bedroom audits + scorecard + fix list
Your bedroom is a machine for sleeping — audit it like one. Six inspection sheets (light, temperature, sound, air, bed, screens), 48 scored checks, a verdict scorecard, and a priority matrix that picks the 2–3 fixes that actually move the needle. Every fix sorted by budget, starting with free.
48 scored checks across 6 bedroom systems
Scorecard with honest verdict bands (/48)
Impact-vs-cost priority matrix — pick 2–3 fixes
Bonus: the 10-minute night walkthrough routine
Instant PDF download — print it or tick it on a tablet
The 90-Day Sleep Log
Track both halves of your night — 90 nights, one line each
Your wearable sees your body. It cannot see your day — the late espresso, the argument, the wine. This log puts your numbers and your day on the same line for 90 nights, until the patterns have nowhere to hide. Ninety seconds a morning, tracker or not.
13 weekly pages — one line per night, 13 fields
Weekly Friday review + one-variable experiment box
3 monthly trend pages to plot your averages
Day-90 Verdict: Week 1 vs Week 13, side by side
Works with or without a wearable
Wearable Sleep Mastery Course
Device-specific optimisation deep dive
A structured video course covering Oura, Whoop, Garmin, and Apple Watch in depth — how to read every metric correctly, what the algorithms miss, and how to act on your data rather than just observe it.
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Instant Delivery
PDF and spreadsheet products are delivered immediately after purchase. No waiting, no approval queue.
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30-Day Guarantee
If you follow the protocol and do not see measurable improvement in your wearable data, we will refund you in full.
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Evidence-Based Only
Every protocol references peer-reviewed research. No wellness trends, no unsubstantiated claims.
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Secure Checkout
All payments processed securely via ThriveCart. Your data is never stored or shared.