Overview
This protocol turns a broad sleep goal into a repeatable sequence. The point is not to add complexity; it is to make the behavior easy to run the same way every time, then let the consistency compound.
Expected benefit
10–20% increase in deep sleep within the first week. Faster sleep onset. More consistent energy throughout the day without the afternoon crash.
How to think about it
Run it as written for the first block, then adjust one variable at a time. The useful signal comes from repeating the same inputs long enough to see what actually changes.
