30 Nights of 8-Hour Sleep
The simplest, most powerful performance upgrade on earth.
The mission
Eight hours of sleep every night for 30 nights. Phone off, room cold, dark, quiet. Watch every other metric improve.
Daily task
Log 8+ hours of sleep.
When to do it
Work backwards from wake time: 7 AM wake = lights out 10:30 PM (sleep latency ~30 min).
How to perform — step by step
- 1Bedroom: 17–19 °C, blackout dark, completely silent.
- 2No screens 60 min before bed — read paper or stretch.
- 3Last caffeine 10h before bed. Last meal 3h before bed.
- 4Same wake time every day — including weekends.
How this one works
No complicated schedule — just do the daily task above and hit Log today once you've done it. Come back every day for 30 days to unlock your reward code.
Rules
- 8h minimum in bed, lights off.
- Phone in airplane mode by 10 PM.
- Log sleep score from your tracker each morning.
Common mistakes
- Weekend sleep-ins — destroys the rhythm.
- Phone in bed 'just for 5 min' — kills sleep latency.
- Alcohol in the evening — wrecks deep sleep even at 1 drink.
Reward when you finish
10% OFF any Onyx program
Rested Badge + Sleep Optimisation guide.
A unique one-time discount code is generated just for you on Day 30. Codes are single-use and tied to your account — they can't be shared or reused.