The Sleep Protocol That Changed Everything for Me

I used to think sleep was just about hours. Get 8 hours, you're fine. Wrong.

Sleep quality matters more than sleep quantity. Here's the protocol that made the biggest difference:

Evening routine (start 2 hours before bed):

• Stop eating 3 hours before sleep — late meals spike glucose and disrupt deep sleep

• Blue light blocking glasses after sunset (or just dim the lights)

• Magnesium glycinate 400mg + L-theanine 200mg — 45 min before bed

• Room temp to 65-68°F (18-20°C)

• 10 minutes of reading (physical book, not a screen)

The game-changers most people miss:

• Consistent wake time — more important than bedtime. Same time every day, including weekends.

• Morning sunlight within 30 minutes of waking — sets your circadian clock. 10 minutes minimum.

• No caffeine after 12 PM — caffeine has a 6-hour half-life. That 3 PM coffee is still 50% active at 9 PM.

Tools I use:

• Sleep mask (total darkness)

• White noise machine

• Mouth tape (sounds weird, works incredibly well for nasal breathing)

Tracking: If you're not measuring, you're guessing. An Oura ring or Apple Watch sleep tracking gives you data to optimize.

What's your biggest sleep struggle? Let's troubleshoot it.

0 comments

skool.com/n1-wellness-7208

Evidence-based wellness protocols for people who want real results, not trends. Sleep, supplements, recovery — optimized.

Bring people together around your passion and get paid.