SleepArchitect

A personalized sleep improvement protocol built around your habits

Tell us about your sleep situation — goals, schedule, disruptors, what a typical night looks like. Get a scored assessment, quick wins you can try tonight, and a phased improvement protocol grounded in sleep science.

Overview

Bad sleep is usually caused by a handful of specific, fixable habits — but generic advice like 'avoid screens' rarely sticks because it's not tailored to what's actually happening. SleepArchitect takes your specific situation (your schedule, what disrupts you, what you've tried) and builds a protocol around it: what to change first, what to change next, and how to build the habits that last. The protocol is grounded in cognitive behavioral therapy for insomnia (CBT-I), the same approach used by sleep specialists — without the waitlist.

How to use it

  1. Select your primary sleep struggles — you can pick multiple
  2. Enter your current bedtime, wake time, and actual hours of sleep if you know them
  3. Check off any known disruptors — caffeine, screens, stress, noise, irregular schedule, etc.
  4. Add more context in the freeform field — describe a typical night, what you've tried, what time you feel naturally sleepy
  5. Click 'Build My Sleep Protocol' — get a sleep health score, diagnosis, and phased action plan
  6. Start with the Quick Wins — these have immediate impact and can be tried tonight
  7. Work through the full protocol in order: immediate changes first, then week-1 habits, then environment

Example

Scenario: Someone selects 'Fall asleep faster' and 'Wake up feeling rested', enters 12 AM bedtime / 7 AM wake time / 5.5 hours actual sleep, checks screens, stress, and caffeine as disruptors, and describes lying awake for an hour with a racing mind.

Result: Sleep score: 4/10. Diagnosis: Sleep onset insomnia driven by a hyperactive mind at bedtime — likely worsened by late caffeine and blue light exposure disrupting melatonin timing. Quick wins: stop caffeine after 1 PM, no screens 60 minutes before bed. Protocol: immediate (stimulus control — use bed only for sleep), week 1 (build a 30-minute wind-down routine starting 10:30 PM, try the 4-7-8 breathing technique for racing thoughts), ongoing (consistent wake time regardless of sleep quality), environment (blackout curtains, room temperature 65-68°F). Target schedule: wind-down 10:30 PM, lights out 11:00 PM, wake 6:30 AM.

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