Stacking Sleep Impact Tracker

Stop Guessing Why You’re Tired.

While the world loses $411 Billion in "zombie energy," a small group of high-performers treats sleep like a competitive advantage.They don't rely on luck or expensive gadgets—they control their daily variables.Get instant, free access to the Sleep Impact Tracker: a simple, biological framework designed to help you optimize caffeine timing, light exposure, and evening wind-downs so you can fall asleep faster and wake up genuinely restored.

I’m Jelmer. I’m a high school physics teacher, author, and dad living on a Caribbean island.When frequent 3 AM wake-ups began wrecking my energy, I realized my sleeplessness wasn't a medical condition—it was a data problem.Instead of guessing what worked, I built a system to track the exact daily actions that impact nighttime rest. I call it the Sleep Impact Tracker. I calculate my daily score every morning based on core biological controllables like morning light exposure, caffeine cutoffs, and evening environment design.I’m giving away the exact tool I use—100% free.

The "Open-Source" ProtocolIt’s a functional, no-nonsense Google Sheet Dashboard that weighs your daytime habits by their actual biological impact at night:

  • The Formula: Why habits like "Narrative Mode" have a massive impact on your nervous system.

  • The 15 Controllables: The daily levers that dictate your deep sleep and mental clarity.

  • The System: How to stop staring at the ceiling and start waking up with energy.

Get The Free Sleep Impact TrackerEnter your email below to get instant access to the Google Sheet template and receive weekly sleep science breakdowns:

  • Instant Access to the Sleep Impact Tracker Google Sheet template.

  • Weekly Insights on sleep mechanics, circadian health, and peak performance.

  • 100% Free. No strings attached.

ps. The Google Sheet is manual, simple, and functional. It works.The choice is yours:
A) Accept bad sleep as your fate.
B) Start Stacking.