ProtocolBeginnerSleep

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.

Duration
Daily / 90 min before bed
Intensity
beginner
Category
Sleep

Method

1T-90 min: Lower all overhead lights. Switch to amber/red only.
2T-60 min: Activate blackout shades. Set smart mattress to cooling mode.
3T-45 min: Phone goes on Do Not Disturb or airplane mode. No screens.
4T-30 min: Drop room temp to 66°F. Light stretching or journaling.
5T-15 min: Breathwork — 4-7-8 pattern or box breathing for 5 minutes.
6T-0: Lights out. Mattress cooling active. Brown noise on.

Outcome

Fall asleep in under 10 minutes. Increase deep sleep by 20–40%. Wake up without an alarm.

Apps

Open

Guided breathwork and meditation for the wind-down phase.

Use with

P

Pod 4 Ultra

Eight Sleep

M

Manta Pro Sleep Mask

Manta Sleep

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