- Build a Consistent Activity Base
- Remove Late Stimulants
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Increase Deep Sleep
Deep sleep refers mainly to N3 slow-wave sleep and is weighted toward the earlier part of the night. It naturally changes with age, so there is no single percentage everyone should reach. This playbook supports the conditions most likely to protect deep sleep: regular activity, an adequate and stable sleep window, fewer late stimulants and fewer bedroom disruptions.
Start here
Do not try to do everything at once. Start with these 3 foundational protocols.
Daily flow
Protocols in this playbook
Tap a protocol to see the full guide and details.
How I use this playbook
Treat the wearable number as a directional estimate. Improvements in morning recovery, fewer awakenings and a stable multi-night trend matter more than reaching a fixed deep-sleep percentage.
Notes and safety: Persistent unrefreshing sleep, severe daytime sleepiness, breathing pauses, restless legs or frequent unexplained awakenings deserve clinical assessment.