Protocol 3: Sleep Reset
Products
Dosage instructions
- Dosage amount:
1.00 Capsule
evening
Ongoing
Additional notes
"Take 60–90 min before you want to be asleep — NOT right at bedtime. Use 0.5mg do not exceed 1mg in a single dose. Avoid 5mg and 10mg products."
Dosage instructions
- Dosage amount:
3 Capsules
bedtime
Ongoing
Additional notes
"Take 30-60 minutes before bed to improve deep sleep architecture. "
Dosage instructions
- Dosage amount:
1.00 Capsule
evening, bedtime
Ongoing
Additional notes
"Can be taken alongside melatonin and magnesium. 30 - 90 minutes before bedtime to promote alpha brain waves and reduce racing thoughts at sleep onset. "
Dosage instructions
- Dosage amount:
1.00 Capsule
evening
Take with food
Ongoing
Additional notes
"Take in the evening with food to reduces evening cortisol levels to improved sleep quality and reduced sleep latency. "
Dosage instructions
- Dosage amount:
6 Capsules
bedtime
Ongoing
Additional notes
"Take 15–30 min before bed. Can be combined with other sleep supplements."
Lifestyle recommendations
Nutrition
› Avoid caffeine after 12–2pm
› No large meals within 2–3 hrs of bedtime
› Limit alcohol as it disrupts REM and sleep stages
› Tart cherry juice (1oz) has melatonin evidence
Movement
› Morning exercise anchors your circadian rhythm
› Avoid vigorous exercise within 3 hrs of bed
› Evening walks are ideal as they are non-activating
› Physical fatigue improves sleep pressure
Sleep
› Fixed wake time 7 days/week is the most important habit you can make for maintaining sleep hygiene
› Use the bed only for sleep and sex as it trains the brain to associate with sleep
› Dark room (blackout shades if possible)
› Cool room: 65–68°F optimal for sleep onset
Stress Management
› Schedule 'Worry time' — Scheduling 15 min to write worries earlier in day can help reduce racing thoughts interrupting sleep onset
› 4-7-8 breathing before bed
› Body scan or progressive muscle relaxation
› No work in bed or bedroom if possible
Resources
- View
Sleep Reset Protocol Guide