Case Red → Green: 30 days after the Sleep Reset
The starting point
Guest: a 38-year-old entrepreneur with a remote team across three time zones. Sleep 5–5.5 hours, 3–4 a.m. awakenings, caffeine after 4 p.m. Intake VQ Check-Up: 48, Yellow Zone; the maximum leakage axis — body (3D).
The hardware scan confirmed it: low HRV, elevated stress index, an Aura Map with the classic under-recovery pattern.
The program: 14 days
Week 1 — sleep hygiene: fixed 11 p.m. bedtime, a digital curfew from 9:30 p.m., 10 minutes of morning light. In parallel — two evening sound sessions to downshift the nervous system.
Week 2 — practices: morning Dao Yin (15 minutes), coherent breathing before bed, one fully offline night. No supplements or “sleep cocktails” — physiology only.
Results and what sustained them
The day-14 closing measurement: 6 h 50 min of sleep, VQ 61. Day-30 follow-up: 7 h 5 min, VQ 69 — Green Zone. The main shift was not sleep duration but the disappearance of night awakenings.
Sustaining results is design, not willpower: two immovable slots (bedtime and morning light) are locked in the calendar, with a monthly VQ measurement. Your path starts at the same point — a 3-minute VQ Check-Up.