Protocol
Sleep Reset Protocol
A practical set of habits to improve sleep quality and consistency — targeting the most impactful changes first.
Action Steps
- Set a consistent sleep and wake time, even on weekends, and protect it.
- Reduce screen exposure 60 minutes before bed — use Night Shift or blue-light glasses if needed.
- Keep your room cool (65–68°F), dark, and quiet. Blackout curtains are worth the investment.
- Avoid caffeine after 1 pm if you are sensitive to it.
- Consider 200–400 mg magnesium glycinate taken 30–60 minutes before bed — consult your physician if you are on medication.
Important Notes
- Consult a physician if sleep problems are persistent, severe, or accompanied by snoring or breathing pauses.
- This is a lifestyle framework, not a treatment for sleep disorders.