A 4-week progressive protocol for optimizing sleep architecture using targeted supplements, peptides, environmental controls, and behavioral strategies.
Beginner4 weeksGoal: sleep optimizationPublic
Overview
Poor sleep is the #1 limiting factor for cognitive performance, recovery, body composition, and longevity. This protocol addresses sleep from every angle — supplements, environment, behavior, and (optionally) peptides.
Phase 1: Environment (Week 1)
Fix the fundamentals before adding anything:
Temperature: Set bedroom to 65-68°F (18-20°C)
Light: Blackout curtains or sleep mask. Zero light sources.
Sound: White noise machine or earplugs
Screen Cutoff: No screens 60 min before bed (or use blue light blocking glasses)
Consistent Timing: Same bed/wake time ±30 min, including weekends
Phase 2: Foundation Supplements (Week 2)
Add these 30-60 minutes before bed:
Magnesium L-Threonate: 2000mg (the brain-specific form)
Glycine: 3g (improves sleep quality, reduces core body temperature)