Sleep & Recovery Protocol

What's Inside

Sleep is the single most impactful variable for health, performance, and longevity — yet most people are doing it wrong. The Sleep & Recovery Protocol is a science-first guide to understanding and optimizing every phase of your sleep architecture.

Protocol Breakdown

• Sleep architecture explained — understand N1, N2, N3, and REM stages and why each matters
• Circadian rhythm calibration — light exposure timing, meal timing, and temperature protocols
• The 90-minute sleep cycle framework — how to time your sleep for maximum restoration
• Recovery compound research — evidence on magnesium, glycine, apigenin, and other compounds
• HRV-guided recovery — how to use heart rate variability to objectively measure sleep quality
• Environment optimization — bedroom setup, blue light management, and temperature manipulation
• Travel and shift work protocols — strategies for maintaining circadian health under disruption

Included Tools

• 7-day sleep audit worksheet — track and diagnose your current sleep patterns
• Evening wind-down protocol checklist
• Supplement timing and dosage reference chart
• Morning light exposure scheduling guide

Format & Delivery

• 52-page PDF with embedded worksheets and reference charts
• Instant digital delivery
• Lifetime access with ongoing updates

Disclaimer: This protocol is for educational purposes only and does not replace professional medical advice. Consult your healthcare provider regarding sleep disorders or supplement interactions.