ProtocolEngine.io
Stress managementCognitive performanceSleep & recovery

Sleep Optimization Protocol

SStrong Evidencebeginner8 steps · 4 supplements · 4 habits

What this protocol does

A comprehensive sleep protocol combining supplements and behavioral interventions to improve sleep quality, reduce time to fall asleep, and increase deep sleep duration.

Who it's for

Anyone struggling with sleep quality or wanting to optimize rest for performance and recovery.

Expected timeline

Most people notice improved sleep within 1-2 weeks. Full effects in 4-6 weeks.

Monthly cost estimate

€25-€45/month for supplements

Protocol steps

1
Morning sunlight exposurehabitAAdequate Evidence
Within 30 min of waking · 10-30 minutes

Sets circadian clock via melanopsin cells — anchors sleep/wake cycle

2
Caffeine timing delayhabitAAdequate Evidence
90 min after waking

Allows adenosine to clear naturally — prevents afternoon crash

3
Blue light blockinghabitAAdequate Evidence
2 hours before bed

Prevents melatonin suppression from artificial light

4
Sleep temperature optimizationhabitAAdequate Evidence
Bedroom setup

18-20°C optimal — core body temperature drop initiates sleep

5
Magnesium GlycinatesupplementAAdequate Evidence
30-60 min before bed · 300mg magnesium bisglycinate

GABA receptor agonist — promotes sleep onset and deep sleep

6
L-TheaninesupplementAAdequate Evidence
30-60 min before bed · 200mg

Promotes alpha brain waves — reduces anxiety without sedation

7
ApigeninsupplementAAdequate Evidence
30-60 min before bed · 50mg

Mild sedative — binds GABA receptors, reduces cortisol

8
GlycinesupplementAAdequate Evidence
Before bed · 3g

Lowers core body temperature — improves sleep quality and next-day alertness

Health domains covered

Stress managementCognitive performanceSleep & recovery

ProtocolEngine provides general health information based on published research. This is not medical advice. Consult a healthcare professional before starting any supplement or health protocol.