Sleep and Recovery Reset Protocol
Sleep and Recovery Reset Protocol
Poor sleep is not a personality trait. It is a pattern of inputs producing a predictable output.
⬇ Download the Full Protocol Guide (PDF)
Core Stack
| Supplement | Dose | Timing | Purpose |
|---|---|---|---|
| Magnesium Glycinate | 400mg | 60 min before bed | Neuromuscular relaxation. Supports GABA activity. |
| Ashwagandha KSM-66 | 600mg | Evening with food | Cortisol regulation. Supports sleep onset and sleep quality. |
Behavioral Protocol
- Caffeine cutoff: No caffeine after 1:00 PM.
- Fixed wake time: Same time daily. Anchors circadian rhythm.
- Morning light: Natural sunlight within 60 min of waking.
- Screen dimming: Reduce blue light 90 min before bed.
Stack with Other Protocols
Educational use only. Not medical advice.
