Sleep
Sleep Extension Week Protocol
A sleep extension week protocol adds thirty to sixty nightly minutes for seven to ten days with fixed wake times—earlier wind-down, not sleeping until noon.
A sleep extension week protocol adds thirty to sixty minutes nightly for seven to ten days while holding wake time steady—used before travel, competition, or repayment after crunch weeks. Extension is not sleeping until noon; it is earlier wind-down and protected last caffeine cutoff.
Track mood, reaction time, and training RPE alongside hours. End the protocol when freshness plateaus.
Common questions
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Should wake time move during extension week?
Keep wake fixed so circadian phase stays stable. Gain minutes by moving wind-down and lights-out earlier, not by sleeping indefinitely each morning.
Related terms
Put Sleep Extension Week Protocol into practice
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