Health is a verb. Not a destination — a path. This is how we walk it.
SleepValor is not a medical practice, a supplement company, a data broker, or a promise of better sleep. It's a platform for people willing to treat their own sleep as a system worth reading carefully — across every signal available, across twelve weeks of real work. Before you upload anything, before any recommendation is made, before any practitioner is invited in — read this. This is what you're opting into, and what we refuse to become.
Part I · Principles
The 12 Principles We Build From
Each of these shows up as something specific in the product — how we phrase a reading, what we refuse to recommend, who holds authority over your body. The product is the principles, made operational.
01
Health is a verb, not a state.
There's no finish line. No "fixed" to arrive at. There's only the ongoing practice of living well — week after week, responding to what the body is saying, adjusting the walk. You're never done. That's not the bad news. That's the whole point.
02
Your sleep is a system. We help you see it whole.
Your sleep isn't one broken part. It's a dozen factors interacting — biology, behavior, psychology, environment. The work isn't repair. It's learning to read the whole system.
03
The insights live in the connections.
HRV alone is noise. HRV plus last night's alcohol plus yesterday's unresolved conversation plus this morning's caffeine window is signal. Our job is to make the invisible fabric visible — that's the SleepGraph.
04
For anyone willing to do the work.
Optimizers, survivors, high-performers, the mystery-tired. What gates the work isn't sophistication or how broken your sleep is. It's willingness to be honest, curious, and in motion.
05
The coaching voice matches you, not us.
Warm for those who need warm. Direct for those who need direct. Rigorous for those who need rigor. We challenge the drift, never the identity.
06
N-of-1 is the only honest unit.
Population averages describe nobody. Your biology, your psychology, your history, your life — every recommendation is relative to your own baseline, never a generic norm.
07
Obvious and non-obvious data, together.
Your wearable tells us what your sleep did. Your relationships, work, evening rituals, and 2am reach-for tell us why. Both layers, always. A Spotify wind-down playlist is the same kind of evidence as a DUTCH cortisol panel — both are the body reporting.
08
Convert friction into curiosity — that's the unlock.
When something feels hard, the reflex is to push through or shut down. We do something different: we turn it into a question. What is the body actually telling you right now? What would shift if you listened instead of fought? Friction is a signal, not a problem. Curiosity is what turns the signal into progress.
09
You are first chair. We hold the score.
The authority is yours. The body is yours. The decisions are yours. We're the integrator, not the boss. Every reading ends with "that's my read — what do you think?"
10
Plain speech over clinical distance.
When we read something honestly, we say it honestly. No hedging. But every direct reading gives you the right to push back — "exactly me / partly / not me / refine" — because directness without humility is just arrogance.
11
Meet the body where it is today.
Plateaus are terrain, not failure. A bad week is information. Rest is part of the walk. The product is built for the non-linear shape of an actual human life.
12
The body is not you.
It's the form you happen to inhabit. What's not working isn't something wrong with you — it's a system out of tune in the body you're operating through. That distinction changes everything. It turns the work from self-repair into system-tuning. It takes the shame out. It lets the work actually get done.
Part II · Boundaries
What SleepValor is not
Every principle above implies a boundary. Here are the ones worth naming out loud — so you know what you're opting into, and what you're not.
Not 01
Not a medical practice.
We don't diagnose, prescribe, or treat. Every insight is a hypothesis to explore — never a conclusion to act on. Your practitioners validate. You decide.
Not 02
Not a supplement company in disguise.
We will never require or push a proprietary supplement line. The audit surfaces what's actually useful for your biology — and flags what to drop. Our revenue never depends on what you buy.
Not 03
Not a data broker.
Your data is never sold. Not to researchers, not to advertisers, not to insurers, not to pharma, not in any acquisition scenario. Written into the founding documents of the company — not just the privacy policy.
Not 04
Not a closed ecosystem.
Your data is portable. Export it, take it elsewhere, share it with anyone you authorize. If another tool serves you better, we'll help you move.
Not 05
Not generic content wearing personalization as costume.
Every recommendation is rooted in your actual data, your actual psychology, your actual context — or it doesn't get made. If we can't generate a reading specifically about you, the platform stays quiet.
Not 06
Not anti-anything.
We're not against sleep medication, not against CPAP, not against stimulants, not against the evidence base. We're pro-integration. If something is working for you, we help you make it work better. If it's not, we help you ask why.
Not 07
Not a promise of more sleep, better HRV, or peak anything.
We don't promise you'll feel better. We don't promise HRV will rise. We promise only to help you see your own sleep clearly — and walk beside you while you decide what to do with what you see.
Not 08
Not an endpoint.
There's no "completed SleepValor user." The program has a length. The walk does not. When you finish, you have a map, a method, and a relationship with your own nervous system you'll keep using.
This is our ethos. The principles are the product. If any of this feels wrong, this isn't the right program — and that's good to know now, before you've invested anything. If it feels right, the next step is simple.
Sample · Week 1. This is what your Week 1 Read looks like after the Sleep Scorecard. The narrative adapts to your specific pattern. Take the Scorecard →
Your Sleep Intelligence · Sample Client · Week 1 of 12
More energy for the things that matter. That's what we're building.
Not peak performance. Not biohacking. Just waking up with something to give — to the work, to the people, to the day. That's what sleep is supposed to do, and it's what the next twelve weeks are for.
Sleep Scorecard
38 /90
Your starting line
HRV Baseline
— ms
Pending · first reading Week 1-2
Discovery Kickoff
90 min
Deep-dive audit · Week 1 call
The Read · How I see your picture on day one
Before we can fix your sleep, we need to see it clearly. That's what today begins.
Here's what the scorecard tells me. You fall asleep fine. You get enough hours. But you score in the bottom third on waking restored, on sleep rebuilding you, and on your metrics trending in the right direction. You're sleeping — but the sleep isn't doing its job. That's a different problem than not being able to fall asleep, and it responds to a different set of interventions.
You've tried a few things — probably basic sleep hygiene, maybe a tracker. Some of it helped a little. None of it stuck. That's the signature of an unintegrated system — pieces that don't talk to each other — and it's exactly what the SleepGraph is going to fix.
What happens next: over the next four weeks we build your SleepGraph, establish your HRV baseline, and identify the specific hypotheses to test — cortisol rhythm, sleep apnea, thyroid function, nutrient status, blood sugar, or something else entirely. Weeks 5-8 we run the tests and design your N-of-1 protocol. Weeks 9-12 we optimize. Twelve weeks from now, you'll have the first full picture of your sleep anyone has ever shown you.
Ongoing Sleep Score
The single number we both watch.
The composite score that integrates scorecard, HRV, architecture, consistency, and protocol adherence into one living benchmark. Moves week to week.
Sample · Week 1. This is your starting-line score, built from a representative scorecard. HRV, architecture, and protocol adherence fold in as data flows. Take the Scorecard →
Week 1 Starting Line
This is the one number built from your scorecard today. HRV, architecture, and protocol adherence fold in as we gather data over the next two weeks.
38
/ 100
Starting line
Scorecard (self-report)
38/90
HRV vs. target
— pending
Architecture (deep)
— pending
Consistency
3/10
Protocol adherence
95%
What this number means: 38 is the starting line. It's what the system looks like before interventions have landed. By Week 12 you'll be able to see — week by week — which specific dimension is moving and which one isn't. That's the feedback loop that was missing for 3-5 years.
Sleep Audit
Four dimensions. Baseline before intervention.
Mapping your current behaviors across the four structural dimensions of sleep quality. Raw, honest, pre-intervention.
Sample · Week 1 Baseline. Your four-dimension audit is built from your Sleep Scorecard + intake. Re-audit at Week 12 becomes the definitive measure of what moved.
Dimension 01
Sleep quality
8
/ 30
Onset is 5/10 — you fall asleep. Waking restored is 3/10. Quantity without quality.
Dimension 02
Consistency
7
/ 20
3/10 on schedule consistency — 10 seconds to answer. Circadian anchor is absent.
Dimension 03
Recovery & energy
10
/ 25
Lowest domain at 33%. 4/10 on steady energy. Recovery system compromised.
Dimension 04
Infrastructure
9
/ 15
Focus 5/10 preserved. Zero practitioners, zero tracking, zero protocols. Blind for 3-5 years.
Total · Week 1 Baseline
34 / 90
= 38% · below threshold across all four dimensions
A re-audit at Week 12 will be the definitive measure of what moved.
Health Personality Profile
The archetype that makes the plan land.
Not generic — tuned to how you actually think, resist, and commit. The protocol is designed for this temperament.
Sample · One of several archetypes. The Systems Engineer below is representative. Your actual profile emerges from the intake conversation and shapes how every recommendation is framed for the rest of the program.
🛠️
Week 1 Profile
The Systems Engineer
Technical mind. Data-native. Has never turned that capability inward until now. The moment the data starts making sense, compliance becomes automatic.
Structure
High structure
Wants the plan, spec, measurable.
Data relationship
Energized by data
Numbers are trusted. Lack was the problem.
Resistance
Skepticism first
Tests logic before committing. Earn via rigor.
Motivation
Systemic clarity
Not cheerleading. Show the graph.
Coaching implication · how to work with him
Lead with the SleepGraph, not the feelings. He's a systems thinker — the Health Graph framework will land because it is how he thinks. Avoid motivational language. Bring data to every call. He'll audit your reasoning before accepting it; that's not resistance, that's due diligence. Once the logic clears, compliance is near-automatic.
Sleep Architecture Baseline
The "before" picture. Every intervention gets measured against this.
From your first 4 weeks of Oura data. Not ideal targets — your baseline. Progress is movement from here.
Sample · Populates Weeks 1–4. This view fills in as your wearable streams data. The pattern below — deep sleep short, REM high, efficiency borderline — is representative of the non-restorative-sleep profile.
Week 1-4 Aggregate
Flag: deep sleep running 48 min/night short. The mechanistic explanation for non-restorative quality.
Deep sleep flag · 10.4%
Light sleep
58.2%
ideal 55%
Deep sleep
10.4%
low · target 20%
REM sleep
31.4%
above ideal · 25%
Efficiency
82%
ideal 85%+
The pattern
Avg sleep duration
7h 38min
Sleep latency
19 min
REM latency
78 min
Wakes per night
3-5
Deep sleep deficit
~48 min/night
The signal in the architecture: you're getting enough hours. The problem is deep sleep specifically — about 48 minutes short every night of what the body needs for physical restoration. This is the mechanistic explanation for the scorecard's "non-restorative" finding, and what the Gap Report is designed to investigate.
Your SleepGraph
Every factor. Every connection. In one place. Finally.
Click any node to see its connections. Drag to reposition. Scroll to zoom. The insights live in the connections — not in any single data point.
Sample · Week 1 Graph. This is what your SleepGraph looks like at the starting line — known dysfunctions mapped, open hypotheses flagged, interventions that begin Week 1. The graph gets recalibrated with real data every four weeks.
Click any node to see what drives it, what it drives, and how it connects to the rest of the graph. Dashed rings = hypotheses we need to test. Pulsing links = feedback loops.
HRV Tracking
The one number.
HRV is the closest thing to a verdict your body produces. Every intervention gets measured here, weekly.
Sample · Populates Weeks 1–2. Your HRV baseline comes back from your wearable in the first two weeks. The dashed line shows the typical 12-week trajectory for your profile — 42 ms baseline climbing toward 55–65 ms as interventions land.
Baseline + 12-Week Trajectory
First reading comes back Week 1-2 from your wearable. The dashed line is the typical trajectory we see for your profile.
Week 1 · HRV
pending
Awaiting first reading
Baseline · Week 1
pending
Measured from your wearable, Week 1-2
Today · Week 1
— ms
Starting out · no data yet
Week 12 · Target
55-65 ms
Based on your profile
Your 12-Week Plan
Twelve weeks. Three phases. One number.
Here's the whole map — every week, what we do, what gets delivered. You always know where you are and what's coming next.
Sample · Your roadmap. The 12-week arc is structural — three phases, same for every client. The specific interventions in Weeks 5–12 adapt to what your Gap Report and bloodwork surface.
You are here · Week 1
Discovery kickoff. We build your baseline — the wearable goes on, the scorecard is in, the Gap Report gets drafted. The job this week is clarity, not fixing. Nothing about the next 11 weeks should be a surprise.
Phase 01
Discovery
Weeks 1–4
See the system clearly before changing anything. Four weeks of mapping, measuring, and asking the questions nobody has asked you before.
This Week
Week 01
Kickoff + Wearable
90-minute deep-dive audit. Wearable on. Baseline scorecard captured. Intake across medications, genetics, history.
Delivered
Sleep Audit v1 · HRV data flowing
Week 02
Health Personality
How you're wired. Where your resistance lives. The psychology profile that shapes every recommendation for the rest of the program.
Delivered
Personality Profile
Week 03
SleepGraph Built
Every factor mapped in one place — intake, scorecard, wearable data, hypotheses. Your system, visible for the first time.
Delivered
SleepGraph v1 · HRV baseline
Week 04
Gap Report
The tests, markers, and questions your history is missing — prioritized, with exactly which practitioner to ask and what to order direct.
Delivered
Gap Report · Tests ordered
Phase 02
Implementation
Weeks 5–8
Test one variable at a time, tracked against HRV. Guessing stops. Real signal starts.
Week 05
Results + N-of-1 v1
Bloodwork + sleep study results in. We build the first version of your N-of-1 protocol — the sequenced experiment stack.
Delivered
N-of-1 Protocol v1
Week 06
First Intervention
Run experiment #1. Usually the highest-leverage variable from your SleepGraph. Tracked daily against HRV.
Active
Experiment 01
Week 07
Supplement Audit
Everything you're taking cross-referenced against genetics + bloodwork. What's helping, what's redundant, what's working against you.
Delivered
Supplement Audit
Week 08
Experiment 02
Second variable, stacked or isolated based on Week 6 outcome. Mid-program HRV review — the curve should be bending.
Active
Experiment 02 · HRV trend review
Phase 03
Optimization
Weeks 9–12
Consolidate what worked. Document what didn't. Hand off to your care team with a brief they can actually act on.
Week 09
SleepGraph v2
Recalibrate the graph with eight weeks of real data. What we thought was driving it vs. what actually was. Updated hypotheses.
Delivered
SleepGraph v2 · Practitioner Brief v1
Week 10
Experiment 03
Third variable or consolidation of prior gains. At this point you're mostly dialing in, not discovering.
Active
Experiment 03
Week 11
Full HRV Review
The twelve-week HRV curve, annotated. What moved. What didn't. What you now know about your own body.
Delivered
HRV Trajectory Report
Week 12
Close + Handoff
Final Practitioner Brief. Ongoing Sleep Score. Your roadmap for what comes next — with or without the program.
Delivered
Practitioner Brief · Ongoing Score
Your Tailored Protocol · N-of-1
Most studies ask what works on average. This asks what works for you.
Your experiment stack, built for your specific biology and psychology. One variable at a time. One number — HRV — as the judge. Not a generic protocol. Your protocol.
Sample · This is what your Week 9 N-of-1 Protocol will look like. The template and the likely first experiment for your pattern are shown below. Your actual sequenced stack builds from the Gap Report results in Week 5.
Rule 01
One variable at a time
Never change two things in the same window. If both move, you won't know which caused it. Patience beats speed here.
Rule 02
HRV is the judge
Every experiment has a pre-defined HRV target and duration. No "I think it's helping." If the number moves, it worked. If it doesn't, we try the next thing.
Rule 03
You are the only N
Population averages tell you what works for most people. N-of-1 tells you what works for you. Your genetics, your circadian rhythm, your nervous system — not anyone else's.
Experiment 01 · Sample
Evening cortisol via phosphatidylserine
Sample · First likely
Hypothesis: Your non-restorative sleep + energy crashes + poor recovery cluster suggests elevated evening cortisol. If we attenuate the evening spike pharmacologically, HRV should rise and sleep quality should follow.
Intervention
Phosphatidylserine 300mg at 8pm
Duration
14 days minimum
Success metric
HRV ≥ +3ms rolling 7d avg
If successful
Keep; stack Experiment 02
Experiment 02 · Sample
Morning light anchor
Queued · stacks on 01
Hypothesis: Circadian anchoring via 10 minutes of direct sunlight within 30 minutes of waking. Targets the consistency + end-of-day decline problem by locking the cortisol curve's morning peak.
Intervention
10 min outdoor light, ≤30 min post-wake
Duration
21 days
Success metric
Consistency score 3 → 6+
If successful
Lock as habit; proceed to 03
Experiment 03 · Sample
Targeted nutrient replacement
Queued · gated on bloodwork
Hypothesis: If bloodwork returns low ferritin, low Vit D, or low magnesium (any or all), targeted replacement at clinical doses should lift baseline HRV by addressing depleted cofactors the nervous system needs.
Intervention
Only what bloodwork confirms
Duration
8 weeks (ferritin rebuild)
Success metric
HRV baseline shift + fatigue score
If successful
Maintenance dose post-program
Supplement Audit
Everything you're taking. Cross-referenced against your biology.
Most high-performers have a stack of 5–15 supplements. Some are smart on paper. 1–3 are usually working against them. This audit finds those.
Sample · This is what your Week 9 Supplement Audit will look like. Your audit draws from intake (what you're taking now) cross-referenced against bloodwork + genetics once those come back. The verdicts below are representative.
4
Keep · confirmed helpful
2
Swap · wrong form or dose
2
Drop · working against you
Magnesium glycinate
400mg · nightly
Keep
Bloodwork confirmed magnesium RBC on the low end. Glycinate form is the right choice for sleep — bioavailable, calming, doesn't cause GI issues like oxide. Dose appropriate.
Vitamin D3
5,000 IU · daily
Keep
Your 25-OH was 24 ng/mL — deficient. Continue until retest at week 8; most likely drop to 2,000 IU maintenance once you hit 40+.
Omega-3 (EPA/DHA)
2g combined · daily
Keep
Broad nervous-system support. No contraindications with your profile. EPA:DHA ratio is reasonable for your use case.
Creatine monohydrate
5g · daily
Keep
Cognitive + recovery benefits documented. No interaction with sleep interventions. Maintain.
Ashwagandha (KSM-66)
600mg · AM
Swap timing
Good molecule, wrong time. Ashwagandha lowers evening cortisol — which is what you need. Move to 8pm dose, drop the morning. Pairs with the phosphatidylserine experiment.
B-complex
"high potency" generic
Swap form
Your MTHFR profile means the standard folic acid form doesn't convert well. Switch to methylated B-complex (methylfolate + methylcobalamin). Same dose, right form.
5-HTP
100mg · PM
Drop
Your MAO-A fast variant means 5-HTP metabolizes through in ~2 hours — not long enough to help sleep maintenance, which is your actual problem. Burning it for no benefit.
Melatonin
5mg · PM
Drop
Onset isn't your problem (5/10 on scorecard). Melatonin at this dose is 10x physiological and can actually suppress morning cortisol — which we want to preserve. Clean out the stack.
Your Gap Report
Tests nobody has suggested. Specific next steps.
The tests, markers, and questions your medical history is missing — prioritized, with exactly which practitioner to ask.
Sample · Tests recommended for this pattern. The items below are what a non-restorative-sleep profile typically warrants. Your actual Gap Report is built from your scorecard + intake in Week 4 — priorities shift based on what we already know.
Priority · High
DUTCH 4-point salivary cortisol
Cortisol rhythm is the single most likely driver of non-restorative sleep in your pattern. Your scorecard flagged waking unrested and recovery problems — both classic cortisol-rhythm signals.
Order direct: ZRT or Rupa Health, no practitioner required. $300. Results in 10 days.
Priority · High
Home sleep study (WatchPAT or equivalent)
Sleeping adequate hours and still waking exhausted is a classic apnea signal. We rule this out first — before any other intervention is credible.
Ask your primary: "I'd like a home sleep test. I sleep enough hours and still wake unrested."
Priority · Medium
Full thyroid panel (TSH, Free T3/T4, rT3, TPO)
Fatigue despite adequate sleep is a classic subclinical hypothyroid presentation. Most doctors only run TSH — that's half the picture.
Ask your primary: "Can we run a full thyroid panel including Free T3, Reverse T3, and TPO antibodies?"
Priority · Medium
Ferritin, B12, Vit D, Magnesium RBC
The "low nutrient status" hypothesis. Cheap tests, high signal. Ferritin especially — low iron stores cause fatigue independent of anemia.
Ask your primary: "Add ferritin, B12, Vit D (25-OH), and magnesium RBC."
Priority · Low
Fasting glucose + HbA1c + fasting insulin
Blood sugar instability can cause 3am wakings and afternoon crashes. Worth confirming if your HRV curve flattens after cortisol is addressed.
Ask your primary: "Can we include fasting glucose, HbA1c, and fasting insulin?"
Priority · Low
Sleep environment audit
Temperature, light, noise. Low priority — most high-performers already have decent environments. Worth formalizing if HRV plateaus in Phase 2.
We'll do this together in Week 7 if the HRV curve flattens.
Practitioner Brief
The hand-off. Your picture, in language your doctor can act on.
A single document that summarizes your findings, your tested hypotheses, and your recommended next steps — written so any practitioner can fold it into their care plan without needing to start from scratch.
Sample · This is what your Week 9 Practitioner Brief will look like. The composite client below reflects a typical non-restorative-sleep pattern; the real Brief will reflect your specific data, your specific findings, and your specific care team.
SleepValor · Practitioner Brief
Sleep Intelligence Summary · Sample Client
Program: 12-week SleepValor IntensivePrepared: Week 9 of 12For: Primary care + specialist referrals
Presenting Pattern
38-year-old high-performer, 3–5 years of non-restorative sleep. Sleeps 7.5 hours on average. Scorecard baseline 38/90 with Recovery as the lowest domain (33%). Falls asleep readily (onset 5/10); problems are downstream — maintenance, restoration, and consistency.
Reports daytime fatigue, afternoon energy crashes, and reduced capacity by end of day. No prior diagnostic workup for sleep. No current practitioners beyond primary care.
Findings · Confirmed
Elevated evening cortisol — DUTCH 4-point showed night cortisol at 1.8× reference upper limit. Primary driver of non-restorative sleep pattern.
Reduced HRV baseline — Oura 30-day rolling average 42 ms at program start, below reference range for age. Trending to 51 ms by week 8.
Depleted ferritin — serum ferritin 38 ng/mL (reference 30–400, functional target 70+). Likely contributing to fatigue independent of hemoglobin.
Obstructive sleep apnea — WatchPAT home sleep study. AHI 2.1 (normal). Not the driver.
Thyroid dysfunction — Full panel normal (TSH 2.1, Free T3 3.4, Free T4 1.2, rT3 15, TPO < 1). Not contributing.
Interventions Active
Phosphatidylserine 300mg at 8pm — initiated W6. HRV response +4 ms over 14-day window. Continuing.
Ashwagandha (KSM-66) 600mg at 8pm — swapped from AM dose W7. Subjective sleep maintenance improved.
Iron bisglycinate 25mg + Vit C, every other day — initiated W5. Mid-program retest scheduled W12.
Methylated B-complex — swapped from generic W7 per MTHFR profile.
Morning light anchor (10 min outdoor light within 30 min of waking) — behavioral, W7. Consistency score 3 → 7.
Requested From Primary Care
Retest CBC + ferritin at Week 12 — to confirm iron repletion and adjust dosing for maintenance.
Repeat DUTCH 4-point cortisol at 6 months — to confirm sustained attenuation of evening cortisol off phosphatidylserine if we taper.
No conflicts with current medications — none on record. Please flag if that changes.
Ongoing Care Recommendation
Client graduates from the 12-week intensive at Week 12 with a consolidated protocol, full HRV trajectory (42 → ~58 ms), and a maintenance plan. Recommended quarterly check-ins with primary care to monitor ferritin, cortisol rhythm, and overall recovery markers. The SleepGraph v2 is attached — we recommend it lives in the chart as a reference for the next 6–12 months.
Take the Sleep Scorecard →Your Week 9 Brief is built from twelve weeks of your own data. This is the first step.
