Official Rules

The World Cup of Sleeping is governed by strict parameters to ensure fair competition and accurate physiological measurement. Ignorance of the rules is not an excuse for point deductions.

1. Tracking & Telemetry

All competitors must use an approved clinical-grade or high-tier consumer wearable (see Approved Equipment) capable of exporting raw hypnogram data. The device must be worn for 100% of the 14-day competition window.

Data must be uploaded daily by 12:00 UTC.
Missing telemetry for a period > 15 minutes during a declared sleep block results in a 0 for that cycle.
Heart Rate Variability (HRV) and Core Body Temperature must be enabled.

2. Sleep Windows & Declarations

Competitors must declare their intended sleep window at least 4 hours prior to onset. This establishes the baseline for evaluating circadian consistency.

The 30-Minute Grace Period

You have a +/- 15 minute window around your declared onset time. Falling asleep outside this window incurs a 5-point penalty per 10 minutes of deviation.

3. Pharmaceutical Restrictions

This is an unassisted competition. Exogenous compounds used to force sleep onset or alter architecture are strictly prohibited.

Banned: Benzodiazepines, Z-drugs (Zolpidem, Zopiclone), exogenous Melatonin (>0.3mg), Antihistamines (Diphenhydramine).
Allowed: Magnesium (Bisglycinate/Threonate), L-Theanine, Apigenin, Glycine.
Caffeine: Allowed, but requires strategic management. See our Caffeine Half-Life tool.

4. Disqualification Criteria

A competitor will be immediately disqualified (DQ) for any of the following:

Submitting falsified or altered wearable data.
Two consecutive days of missing data upload.
Testing positive for banned hypnotic agents (random spot testing for top 10 percentile).
Total sleep time < 4 hours in a 24-hour period (safety cutoff).