ONYX
30 Nights of 8-Hour Sleep
30 daysMindsetIntermediate

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

Work backwards from wake time: 7 AM wake = lights out 10:30 PM (sleep latency ~30 min).

The technique

Step by step.

  1. 01Bedroom: 17–19 °C, blackout dark, completely silent.
  2. 02No screens 60 min before bed, read paper or stretch.
  3. 03Last caffeine 10h before bed. Last meal 3h before bed.
  4. 04Same 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.

The rules

Play fair.

  • 8h minimum in bed, lights off.
  • Phone in airplane mode by 10 PM.
  • Log sleep score from your tracker each morning.

Common mistakes

Avoid these.

  • 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.

Your reward

GIVEAWAY entry — every finish earns tickets

  • • Finish a challenge and you're automatically entered in our next giveaway on Instagram.
  • • Each completed program counts as 10 tickets — more finishes, better odds.
  • • Winners are drawn from a prize pool and announced on our Instagram.
  • • Max 3 challenges running at once — tickets are earned, not farmed.