Sleep Consistency Protocol
The single most impactful sleep variable isn't temperature, darkness, or supplements — it's consistency. Same bedtime, same wake time, every day, including weekends. Your circadian rhythm can't optimize around a moving target. This protocol locks it in.
Method
Outcome
Sleep efficiency above 85%, faster sleep onset, more predictable energy levels, and the end of the Sunday-night insomnia that plagues inconsistent sleepers.
Use with
Other Protocols
Cold Exposure Protocol
Structured daily cold water immersion for recovery, stress tolerance, and mental discipline. 2–5 minutes at 39–55°F. Consistent timing, consistent temperature. The discomfort is the point.
Wind-Down Protocol
A 90-minute pre-sleep sequence that systematically shuts down every stimulus keeping you awake. Light, temperature, screens, stimulation — each one gets addressed in order. This is how you fall asleep in under 10 minutes.
Morning Light Protocol
Get bright light in your eyes within 30 minutes of waking. This is the single most impactful thing you can do for circadian rhythm, energy, and sleep quality. Sunlight is best. Circadian lighting is the backup.