Sleep

Repair circadian rhythm

Magnesium-heavy evening ritual with strict light hygiene.

• AM sunlight 10 min
• Magnesium threonate
• Blue blockers 8pm
• Cool room 65°F
• No screens in bed

Sleep well off-schedule

For nurses, pilots, and anyone fighting the clock.

• Blackout curtains
• Melatonin micro-dose
• Earplugs + mask
• No caffeine 8h pre
• Strict wake time

Land sharp anywhere

Pre-flight light shifting plus arrival-day protocol.

• Shift light 3d pre
• Melatonin on arrival
• AM sun day 1
• Skip first nap
• Hydration loading

Quiet the 3am wake-up

L-theanine, glycine, and a wind-down breathwork sequence.

• L-theanine 200mg
• Glycine 3g
• 4-7-8 breathing
• Journal brain-dump
• Cool shower

9 hours that actually count

Sleep extension protocol for high-volume training weeks.

• Sleep 9h
• Nap 20 min
• Tart cherry
• No training after 7pm
• ZMA before bed