Decide what you will observe.
The planner allocates seven baseline mornings and fourteen experiment mornings, following Night Lab's product workflow. These are organizing windows, not a clinically validated duration or a promise that a clear result will emerge. Missed mornings and disrupted routines can require a different calendar window.
Write your specific habit rule in your own diary before the experiment begins. The exported file leaves rested ratings, adherence and context blank. Each dated row refers to the night before that morning; experiment actions begin after the final baseline morning.
Keep your morning answer consistent.
Record how rested you feel at a similar point each morning, preferably before checking a wearable score. Mark missing answers as missing instead of reconstructing them from memory. The NIH diary is an alternative printable record for a professional conversation.
The CSV is generated in your browser. It contains only the selected dates, phase labels, a generic habit description and blank answer columns. The website does not collect your diary entries. Save and share any completed spreadsheet deliberately; its later contents are under your control.
A comparison is not medical proof.
A simple baseline followed by a habit change is not a randomized clinical N-of-1 trial. Expectations, ordinary variation and changes in work or health can influence the result. Compare the mornings you actually collected and keep an inconclusive result when the evidence is unclear.
Do not use the planner to restrict sleep, change medicines or delay care. Persistent sleep problems, breathing pauses or excessive daytime sleepiness deserve professional assessment. The tool offers organization, not diagnosis or treatment.
Sources: JAMA Pediatrics via PubMed Central, Centers for Disease Control and Prevention.
