Sleep & Energy OS
Track your sleep and energy, test one change at a time, and keep only what works for you.
We’re waiting for our payment provider’s approval. The OS is already included in the Master Pack (€49).
Notion + Obsidian · 60-day money-back
One change at a time
Most sleep advice is a list of twenty things at once. The OS turns it into one simple routine.
- 01
Log each morning
Sleep hours, sleep quality (1–5), energy and the habit you’re testing. One line, under 60 seconds.
- 02
Test one change for 7 days
Log a normal week as your baseline, then change one thing. The OS calculates the average and the change for you.
- 03
Keep what works
The weekly review shows your averages. Keep it, drop it, or test the next one.
The OS in 32 seconds
- Daily LogOne line every morning: sleep, energy and what you did. It takes about a minute.
- One change for 7 daysA test week next to a normal week, and the OS works out the difference. In the clip with example data: 3.6 against 2.9.
- Protocol library11 protocols, each rated by evidence. After a test you mark it Keep or Drop.
- Notion + ObsidianBoth versions come in one purchase.
We’re waiting for our payment provider’s approval. The OS is already included in the Master Pack (€49).
Two versions, one price
- Notion: 4 linked databasesDaily Log, Experiments, Protocols and Weekly Review. Works on Notion’s free plan.
- Obsidian: the same system as a vaultMarkdown notes with Dataview dashboards. Your data stays on your device.
- 11 protocols, each rated by evidence7 Strong, 2 Mixed, 2 Weak. Each names the study design and links its source; the focus block is a self-test without a study.
- Getting-started PDFHolds your Notion template link. Plus a “Start here” guide and 14 days of example data you delete when you start.
Technical details
Databases (Notion)
- Daily Log · 16 properties: sleep hours, sleep quality, energy AM and PM (1–5), morning light, wind-down, screens off, last caffeine, bedtime, wake time, focus blocks, link to the experiment, notes. Views: table, calendar and the sleep quality trend chart.
- Experiments · 13 properties. Days logged, average sleep quality and change vs baseline are calculated. Verdict: Running, Keep, Drop or Unclear.
- Protocols · 8 properties, 11 entries: what to do, why it matters, source, safety note, evidence level and your status.
- Weekly Review · 8 properties. Average sleep quality, sleep hours and morning energy fill in as soon as you link the week’s logs.
How the comparison works
Change vs baseline is the test-week average minus your baseline. With the example data: 3.57 − 2.9 = +0.67 (Notion shows +0.7). A simple before and after comparison for your own decisions, not a clinical study.
The 11 protocols
- Same wake time · Strong · CDC
- 7+ hour sleep window · Strong · CDC
- Morning light · Strong · Brown et al., 2022
- Caffeine cut-off · Strong · Gardiner et al., 2023
- Cool, dark, quiet bedroom · Strong · CDC
- Screens off 30 minutes before bed · Strong · CDC
- Evening countdown (10 · 3 · 30) · Strong · NIH (NHLBI)
- Short walks instead of long sitting · Mixed · Buffey et al., 2022
- Magnesium (optional) · Mixed · Schuster et al., 2025, ask your doctor first
- Slow breathing in bed · Weak · Zaccaro et al., 2018
- One focus block, then a real break · Weak · self-test, no study
Requirements, files, devices, data
- Notion: the free plan works. It allows one chart per workspace, and the OS uses exactly one.
- Obsidian: the free app plus the free Dataview community plugin, installed once. The steps are in “00 Start here”.
- Download: a getting-started PDF (1 page, about 50 KB) and the Obsidian vault as a ZIP (about 20 KB, 40 files: 34 notes and 6 settings files).
- Devices: Notion on desktop, in the browser and on your phone. Obsidian on desktop and phone, no browser version.
- Your data: in Notion your copy lives in your own workspace, we have no access to it. In Obsidian it is plain Markdown files on your device.
Before you buy
Do I need Notion Plus?
No. Everything works on Notion’s free plan. The free plan includes one chart per workspace, and the OS uses exactly one.
Notion or Obsidian: which one do I get?
Both. Your €19 includes the Notion template and the Obsidian vault. Use whichever fits how you work, or both.
How do I get it after buying?
Right after checkout you land on a download page. The Notion version comes as a short getting-started PDF with your template link: open it and duplicate the OS into your workspace in one click. The Obsidian version is a ZIP you unzip and open as a vault.
Do I need a sleep tracker or wearable?
No. A 1–5 rating each morning is enough. If you have a wearable, add its numbers in the Daily Log.
Is it a subscription?
No. It’s a one-time price of €19. No recurring charges.
Test one change. Keep what works.
We’re waiting for our payment provider’s approval. The OS is already included in the Master Pack (€49).
60-day money-back guarantee. Not for you? Email office@thebraincademy.com within 60 days of purchase and you get a full refund, processed by Digistore24.
Educational content, not medical advice. The protocols are starting points to test and track. Talk to your doctor before changing supplements or your routine if you take medication or have a health condition.
