Log inStart free
← All skills

fitness for sleep extension

v1

A 4-week evidence-based program to increase sleep duration through homeostatic drive and circadian alignment.

Available
sleep-hygienecircadian-rhythmrecoveryaerobic-base

Get an AI coach that uses this skill

FitnessGrid is an AI coach that plans your week and adapts as you go. Install fitness for sleep extension and your coach will follow this protocol every week, learn from what you actually do, and adjust on the fly.

  • Your coach builds the week from this skill
  • Adapts to your actual progress, not a static template
  • Free to start — no credit card, ~60 seconds to set up

Procedure

  1. Initial Assessment & Safety Baseline

    • Retrieve user history via get_user_history to identify current sleep duration and exercise capacity.
    • Establish the "Tapering Rule": Ensure all high-intensity work is scheduled to conclude $\geq 3$ hours before the user's target bedtime to allow core temperature to drop.
    • Calculate heart rate zones using compute_hr_zones (focusing on the 60–70% HRmax range) and 1RM using compute_one_rep_max for resistance planning.

  2. Program Structure (4-Week Progression)

    • Week 1 (Foundation): Use create_week to schedule 3 days of 30-min aerobic work (60-70% HRmax) and 2 days of light full-body resistance. Set a goal for +15 mins sleep extension.
    • Week 2 (Drive Build): Increase aerobic sessions to 40 mins and resistance to moderate intensity. Set a goal for +30 mins sleep extension.
    • Week 3 (Intensity Peak): Increase aerobic sessions to 45 mins. Use create_workout to replace the Wednesday session with 20 mins of HIIT to maximize sleep pressure. Increase resistance to 3 days (Hypertrophy). Set a goal for +45 mins sleep extension.
    • Week 4 (Stabilization): Reduce aerobic to 30 mins and resistance to 2 maintenance days. Set a goal for +60 mins sleep extension.

  3. Daily Mind-Body Integration

    • For every evening (PM), add a "Mind-Body/Mobility" card via create_workout:
      • Week 1: 10 mins (Static stretching/Diaphragmatic breathing).
      • Week 2-3: 15 mins.
      • Week 4: 20 mins (Yin Yoga/Mobility).

  4. Applying Progression & Adjustment Rules

    • The 10% Rule: Monitor volume and ensure weekly duration/intensity increases do not exceed 10%.
    • Sleep-First Adjustment: Check recent logs. If sleep duration decreases or wake-after-sleep-onset (WASO) increases for 2 consecutive nights, proactively use update_workout to reduce the next session's intensity by 20%.
    • RPE Management: Set resistance training intensity to RPE 7–8 (leaving ~2 reps in reserve) to avoid cortisol spikes that delay sleep.

  5. Coaching & Cues Implementation

    • Use create_note or session descriptions to provide phase-specific cues:
      • Morning: "Chase the light" (Outdoor activity for circadian anchoring).
      • Resistance: "Control the eccentric" (Maximize metabolic stress, minimize CNS fatigue).
      • Evening Mobility: "Exhale longer than you inhale" (Parasympathetic shift).
      • Pre-Sleep: "Cool the core" (Suggest warm shower 90 mins before bed).

  6. Monitoring Outcomes

    • Track "Total Sleep Time" (TST) and "Sleep Onset Latency" (SOL).
    • If the user wakes feeling rested and duration increases, proceed with the planned volume for the following week.