Transform your sleep quality tonight
A comprehensive evening protocol to maximize deep sleep, optimize HRV, and wake up fully recovered using light management, temperature, and supplementation.
Put on blue-blocking glasses 2-3 hours before bed to protect melatonin production.
Magnesium glycinate (400mg), L-theanine (200mg), and apigenin for GABA support.
Take 1 hour before your target sleep time.
Lower room temperature to 65-68°F. Consider a warm shower — the drop in core temp signals sleep.
10 minutes of 4-7-8 breathing or guided sleep meditation.
Complete darkness, white noise or silence, EMF-free zone. Track with a wearable.
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