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
Faster sleep onset, measurably longer deep sleep (often +15–25 min per night on the sauna day), and a ritual that marks the transition from output mode to recovery mode.
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.
