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
Sleep efficiency above 85%, faster sleep onset, more predictable energy levels, and the end of the Sunday-night insomnia that plagues inconsistent sleepers.
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.
