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
Reported benefits vary widely — the most consistent self-reports are faster sleep onset and a subjective 'settled' feeling. If HRV trends up 10%+ over 4 weeks, keep it. If nothing moves, unplug and skip.
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.
