Sleep Protocol Toolkit — Paul Sullivan

14-Day Sleep Diary

Fill in each morning within 30 minutes of waking. Accuracy here drives every protocol decision that follows.

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How to save your diary between sessions

This toolkit runs entirely in your browser — no account, no server, no cloud. Your entries will not survive if you close or refresh the tab without saving first.

Each session: Fill in the day's entry → click Save Diary → a file named sleep-diary.json downloads to your device. Save it wherever you like — Documents, Desktop, a dedicated folder. Next session, click Load Diary and select that file to restore all entries exactly as you left them.

Tip: Overwrite the same file each time you save. You only ever need one file per diary run.

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Your data is 100% private and stays on your device

This toolkit has no internet connection, no analytics, no tracking, and no server of any kind. Nothing you enter here is transmitted, stored remotely, or accessible to anyone other than you. The save file lives wherever you choose to put it on your own device — it is entirely under your control. No data is shared in any way.

—Avg Sleep (hrs)

—Avg Efficiency

—Avg Latency (min)

0Days Logged

Day	Bed Time	Lights Out	Latency (min)	Awakenings	Wake Time	Nap (min)	Last Caffeine	Quality (1–5)	Efficiency

📁 Load Diary

Protocol Builder

Enter your numbers. Get your protocol. One page, ready to follow.

Your Inputs

Target Wake Time

Average Total Sleep Time (hours, from diary)

Caffeine Sensitivity

Typical Alcohol Use Near Bed?

Exercise Preference

Primary Sleep Problem

Your Personal Protocol

Sleep Protocol — Personal Reference

Bed for sleep and sex only. If awake 20+ min after lights-out, get up — dim room, low-stimulation activity, return when sleepy.

Hold your wake time every day including weekends. Variability undoes the protocol faster than anything else.

Change one variable at a time. Run each test for two weeks. Judge by weekly averages, not individual nights.

After a disrupted night: return to wake time, get morning light, do not sleep in.

Experiment Logger

One variable. One change. Two to three weeks. Use this log to run clean, interpretable tests — the only kind worth running.

The rule: Define what success looks like before you start. Change one thing. Log adherence daily. Judge by weekly averages, not individual nights.

New Experiment

Variable Being Tested

Specific Change (e.g. "caffeine cutoff moved from 2pm to 12pm")

Baseline Metric (before change)

Success Threshold

Duration (weeks)

Start Date

AI Prompt Library

52 prompts organized by sleep system. Each is ready to paste into ChatGPT or Claude for personalized guidance based on the protocols in the book.

Custom Prompt Builder

Build a prompt tailored to your specific situation. Select your variables and generate a ready-to-use AI prompt.

Step 1 — Primary Problem

Can't fall asleep — long sleep latency✓

Wake up in the middle of the night (3am problem)✓

Sleep enough hours but never feel rested✓

Racing mind and anxiety at bedtime✓

Completely dependent on caffeine to function✓

Step 2 — Your Context Select all that apply

Frequent traveler / crosses time zones regularly✓

Shift worker or irregular schedule✓

Parent of young children (interrupted sleep)✓

High-stress professional / executive✓

Currently using a sleep wearable✓

Already tried standard sleep hygiene advice✓

Step 3 — What You Want From the AI

A specific daily protocol to follow✓

Help diagnosing what's wrong with my sleep✓

Help interpreting my wearable data✓

A recovery plan after travel or disruption✓

An evening wind-down routine built for my schedule✓

Wind-Down Routine Builder

Set your constraints. Get a specific, sequenced evening routine you can run tonight.

Your Evening Constraints

Target Lights-Out Time

Available Wind-Down Time

What's active in your evening? (select all that apply)

Work emails / Slack after dinner✓

Screens and TV in the evening✓

Racing thoughts / planning spiral at bedtime✓

Occasional alcohol with dinner✓

Young children / unpredictable evenings✓

Preferred Down-Regulation Style

Your Evening Routine

Remember: A routine done consistently at 70% beats a perfect routine done occasionally. Automate what you can — smart bulbs on a timer, phone Focus mode starting 90 minutes before bed, laptop in a bag as part of shutdown.