Beginner · 6 min read

Deep Sleep Optimisation Protocol

A step-by-step evening routine to increase deep and REM sleep, tracked with a wearable.

1. 01

   Morning light within 30 min of waking

   Anchors your circadian rhythm and improves melatonin timing at night.

2. 02

   Caffeine cut-off 10 hours before bed

   Caffeine's half-life is ~5 hours; late intake reduces deep sleep even if you fall asleep fine.

3. 03

   Magnesium glycinate + glycine

   Taken 30–60 min before bed, both are associated with improved subjective sleep quality.

4. 04

   Cool room, 18°C / 65°F

   A drop in core temperature initiates sleep.

5. 05

   Track HRV and sleep stages

   Use a ring to see what actually moves your numbers over 4 weeks.

Recommended for this protocol