AGraded Claims
For readers of Beyond Sleep Hygiene

The printable pack

The programme runs on the sleep diary, and a diary on a reading-device screen is one you’ll stop keeping by week two. This is the version for paper.

  1. The eight-week sleep diary. Two weeks of baseline plus the six-week programme, one sheet per fortnight, with the efficiency arithmetic and the weekly window decision already laid out.
  2. The whole programme on one page. Every element with its evidence grade. Pin it where you’ll see it each morning.
  3. Three decision trees, as a bedside card. Including the one for 3am, when you won’t want to look for a chapter.
Page 1: the whole programme on one page Page 2: three decision trees Page 3: baseline sleep diary sheet

Six pages, PDF. US Letter; prints fine on A4.

Before you use the sleep window, read the safety page at the front of the book. Sleep restriction makes you sleepier for the first one to two weeks. Don’t drive or operate machinery when sleepy, and don’t start it alone if you have bipolar disorder, a seizure disorder, suspected sleep apnoea, a parasomnia, are pregnant, or take sleeping medication you haven’t discussed with the prescriber.