ProtocolEngine.io
Sleep & recoveryStress managementMental health & wellbeing

Evening Wind-Down Protocol

AAdequate EvidenceLow commitment5 steps · 2 supplements · 3 habits

What this protocol does

A structured evening routine to transition from high-alert daytime mode to restful sleep preparation.

Who it's for

Anyone who struggles to 'switch off' in the evening or has difficulty falling asleep.

Expected timeline

Most notice easier sleep onset within 3-5 days of consistent practice.

Monthly cost estimate

€15-€25/month for supplements

Protocol steps

1
Blue light blockinghabitAAdequate Evidence
2h before bed

Prevents melatonin suppression — begins the wind-down

2
Reading before bedhabitAAdequate Evidence
1h before bed · 20-30 min

Replaces screen time — reduces cognitive arousal

3
Magnesium GlycinatesupplementAAdequate Evidence
60 min before bed · 300mg

GABA support — muscular and neural relaxation

4
L-TheaninesupplementAAdequate Evidence
60 min before bed · 200mg

Alpha waves — transitions brain toward sleep-ready state

5
Gratitude practicehabitAAdequate Evidence
In bed · 5 min

Positive cognitive closure — reduces nighttime rumination

Schedule this protocol

Save this protocol to your dashboard

  • Track your progress and customize steps
  • Get notified when the evidence changes
  • Weekly digest with protocol updates
Sign up freeAlready have an account? Sign in

Health domains covered

Sleep & recoveryStress managementMental health & wellbeing

Questions about Evening Wind-Down Protocol

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.