Sleep Optimisation Protocol

Sleep is the single most powerful recovery tool available to us — it is when cellular repair, memory consolidation, and hormonal resetting occur. Even modest improvements in sleep quality have measurable downstream effects on metabolic health, cardiovascular risk, and cognitive performance.

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Beginner

Goal: Establish a consistent sleep/wake schedule and remove the most common sleep disruptors.

Non-Negotiables

1. Fixed wake time — set the same alarm 7 days a week (including weekends) within a ±30-minute window. This anchors your circadian rhythm faster than anything else.
2. No screens 30 minutes before bed — blue light suppresses melatonin secretion for up to 3 hours. Use "Night Shift" / "Night Mode" as a fallback only, not a solution.
3. Keep the bedroom cool — 16–19 °C (61–66 °F) is the optimal thermal range for sleep onset and deep sleep.
4. No caffeine after 13:00 — caffeine's half-life is ~5–6 hours; a 14:00 espresso still has half its effect at 20:00.

Simple Wind-Down (20 minutes)

• Dim household lights after 21:00
• Light stretching or breathing exercise (4-7-8 breathing: inhale 4 s, hold 7 s, exhale 8 s) × 4 rounds
• Read a physical book or journal — no devices

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Intermediary

Goal: Layer environmental optimisation and morning anchoring on top of the beginner protocol.

Morning Anchoring

• Sunlight exposure within 30 minutes of waking — 5–10 minutes of outdoor light (even on overcast days) sets your circadian phase. Do not wear sunglasses during this time.
• Delay caffeine 90–120 minutes after waking to allow adenosine to clear naturally and avoid an afternoon energy crash.

Environmental Upgrades

Variable	Target
Room temperature	17–18 °C
Darkness	Complete blackout (blackout curtains + cover LED indicators)
Noise	< 30 dB or use a white/pink noise machine
Humidity	40–60%

Wind-Down Routine (45–60 minutes)

1. T-90 min: Dim lights to < 10 lux. Switch to warm-toned lamps.
2. T-60 min: Light meal finished; no more alcohol.
3. T-30 min: Warm shower or bath (the subsequent body-temperature drop accelerates sleep onset).
4. T-15 min: Journalling — offload open loops with a short "tomorrow list" (reduces middle-of-night rumination).
5. T-0: Bedroom is dark, cool, and quiet.

Tracking

Start logging: time in bed, estimated time asleep, perceived sleep quality (1–10), and morning energy (1–10). Even a paper journal works. You can't optimise what you don't measure.

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Advanced

Goal: Data-driven sleep protocol with wearable feedback, targeted supplementation, and quarterly reviews.

Wearable Integration

Use an Oura Ring, Garmin, or similar HRV/sleep tracker. Focus on:

• HRV (Heart Rate Variability): Upward trend = positive adaptation. Acute drop + subjective fatigue = recovery debt.
• Deep sleep (SWS) percentage: Target ≥ 15–20% of total sleep.
• REM percentage: Target ≥ 20% of total sleep.
• Sleep efficiency: Time asleep ÷ time in bed; target ≥ 85%.

Do not optimise for a single metric — look at the composite score across 7-day rolling averages.

Evidence-Based Supplementation

Supplement	Dose	Timing	Notes
Magnesium Glycinate	200–400 mg	30 min before bed	Supports GABA, reduces nocturnal cortisol
L-Theanine	100–200 mg	30 min before bed	Synergises well with Mg; promotes relaxed alertness
Melatonin	0.5–1 mg	30 min before bed	Use low dose; higher doses don't improve sleep quality and can disrupt phase

Note: Always consult your GP before adding supplements, particularly if you are on other medications.

Quarterly Protocol Review

Every 3 months:

1. Export sleep data and plot 90-day trends
2. Identify the variable with the most room for improvement
3. Run a 2-week experiment targeting that variable (e.g. stricter light hygiene, different magnesium dose, earlier dinner)
4. Log results and decide whether to keep the change