No Alcohol Within 3 Hours of Bed

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Start the Health OS protocol "No Alcohol Within 3 Hours of Bed" (sleep-alcohol-cutoff-3h) and show me today's step.

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Goal

Test how cutting off alcohol early affects sleep quality

Hypothesis

Stopping alcohol 3+ hours before bed reduces fragmentation and improves REM

Alcohol suppresses REM sleep and triggers rebound awakenings in the second half of the night (Ebrahim 2013)

Expected Effects

  • ↑ rem_sleep_pct
  • ↓ sleep_fragmentation

Phases

1

Baseline

5 days
  • Drink as usual, log the amount and time of your last drink
2

3-Hour Cutoff

5 days
  • Have your last drink no later than 3 hours before bed
  • Log the number of drinks and the time of your last one
  • If you don't drink that day, log 0 drinks

Tracked Metrics

Primary

  • ↑ rem_sleep_pct
  • ↓ sleep_fragmentation

Secondary

  • ↑ hrv_night_avg

Evaluation

Method: compare_phase_means

Design: baseline (5 days) → intervention (5 days)

Safety

Disclaimers

  • This protocol does not mean drinking more alcohol
  • If you have alcohol dependence, consult a specialist

Stop Conditions

  • Withdrawal symptoms (tremor, anxiety, insomnia)