Sleep & Relaxation

Choose balanced meals throughout the day and maintain adequate hydration. Limit caffeine later in the day and avoid excessive alcohol. Avoid large or heavy meals close to bedtime; when possible, finish the final meal approximately 2–3 hours before sleep.

Engage in regular daytime physical activity such as walking, stretching, strength training, or other moderate exercise. Regular movement can support healthy sleep quality and stress management. Avoid vigorous exercise immediately before bedtime if it makes it difficult to wind down.

These will make the protocol feel complete because you’re addressing both nutritional supplementation and sleep hygiene/lifestyle habits.

Maintain a consistent bedtime and wake time, aiming for 7–9 hours of sleep nightly. Create a relaxing 30–60 minute bedtime routine and keep the bedroom cool, dark, quiet, and comfortable. Reduce screen exposure and bright light before bedtime.

Create a calming evening routine using deep breathing, meditation, prayer, journaling, gentle stretching, or mindfulness. Allow time to mentally unwind before bed and avoid stimulating work or stressful activities close to bedtime.