MENTIFABERThe workshop · drawn at night
Sheet
22 / 41
Grid
MF-04·02
Drawn
Anders
Date
28.10.2026
Fig. 1 · Sleep Compression, on the bench: power it on to run it hereMF-04·02

01Why it exists

Sleep pressure is the mechanism

"Sleep pressure is the mechanism. The window is the tool. Consistency is the cure." Track sleep as it is for one to two weeks, then shrink time in bed to the sleep you actually get plus thirty minutes — never below five and a half hours — with a wake time that does not move. Once efficiency holds at 85% for five nights running, give fifteen minutes back. Repeat until rested.

02Parts list

  1. Nightly logBed time, time to fall asleep, time awake, rise time; time in bed, total sleep and efficiency computed as you type.
  2. Status bandsExcellent at 90%+, good at 85–89, marginal at 80–84, poor below 80, each with the protocol's own instruction.
  3. Phase and streakBaseline, compression or expansion, and a live count toward the five-night streak.
  4. Window calculatorAverage sleep plus thirty, held at the 5.5-hour floor, counted back from your fixed wake time to tonight's bedtime.
  5. The vaultThe original Obsidian templates, guide, phase-coloured graph and theme, as a download.

03Construction

Built on

Obsidian first: daily and weekly templates, graph colour groups keyed to phase tags, and a CSS snippet in the Mentifaber palette. The web tracker is vanilla JS with everything in localStorage — no account, and nothing leaves the browser.

ObsidianMarkdown templatesVanilla JSlocalStorage

04Tolerances

A tracker for a known behavioural protocol, not medical advice. The protocol's own red-flag table says it plainly: if efficiency plateaus below 85% for weeks, something else may be going on — anxiety, sleep apnea — and it's worth a professional evaluation.

what it is not, said plainly

05Inscription

Consolidate. Expand. Rest.

06The same room