Sleep
Level 1: Awareness
This level requires no habit changes or financial investment—just assessment and planning.
Benchmarks
- Understand your current sleep patterns and quality
- Recognize factors affecting your sleep
- Identify potential areas for improvement
- Have a basic plan for addressing sleep issues
Benefits: At this level, you gain crucial self-awareness that establishes direction. Understanding your starting point prevents misguided interventions and reduces “sleep anxiety” by replacing vague concerns with specific, actionable insights.
Simple Assessment Tools
- Sleep journal: Track when you go to bed, wake up, and how you feel for 7 days
- Basic questionnaire: Take the free Epworth Sleepiness Scale online (2 minutes)
- Environment check: Take a photo of your bedroom and note temperature, light and noise levels
Actions (One-Time Tasks)
- Track sleep for 3-7 days using your journal or a free smartphone app like Sleep Cycle
- Take the Epworth Sleepiness Scale assessment
- Complete a simple chronotype questionnaire to determine if you’re naturally a morning or evening person
- Take a photo of your sleeping environment
- List 3 factors you believe most affect your sleep
- Create a simple one-page sleep improvement plan
Habits
- No new habits required at this level—just awareness and planning
- Continue current sleep practices while gathering information
Costs
- Time: 1 hour (one-time investment for assessment and planning)
- Money: $0
- Tools: Free smartphone apps (Sleep Cycle, SleepScore) or simple paper sleep journal
Next Steps
Continue to Level 2: Foundations