Sleep & recovery Cognitive performance Stress management

Sleep Optimization Protocol

SStrong EvidenceLow commitment8 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.

Protocol steps

Morning sunlight exposurehabitAAdequate Evidence

Within 30 min of waking · 10-30 minutes

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

Caffeine timing delayhabitAAdequate Evidence

90 min after waking

Allows adenosine to clear naturally — prevents afternoon crash

Order these supplements

Get everything you need for this protocol delivered to your door.

Magnesium Glycinate

300mg magnesium bisglycinate

iHerb

L-Theanine

200mg

iHerb

Apigenin

50mg

iHerb

Glycine

iHerb

Schedule this protocol

Questions about Sleep Optimization Protocol

What are the key supplements and habits in this protocol and why?

What should I expect in the first few weeks of this protocol?

Can I modify this protocol if I have a busy schedule?

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.

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

Blue light blockinghabitAAdequate Evidence

2 hours before bed

Prevents melatonin suppression from artificial light

Sleep temperature optimizationhabitAAdequate Evidence

Bedroom setup

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

Magnesium GlycinatesupplementAAdequate Evidence

30-60 min before bed · 300mg magnesium bisglycinate

GABA receptor agonist — promotes sleep onset and deep sleep

L-TheaninesupplementAAdequate Evidence

30-60 min before bed · 200mg

Promotes alpha brain waves — reduces anxiety without sedation

ApigeninsupplementAAdequate Evidence

30-60 min before bed · 50mg

Mild sedative — binds GABA receptors, reduces cortisol

GlycinesupplementAAdequate Evidence

Before bed · 3g

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