7-Day Sleep Reset Protocol

Use this reset anytime launches wreck your sleep. Small levers, big recovery.

Days 1-2 · Environment

• Blackout curtains + cold room (18-20°C).
• Sunlight within 30 minutes of waking.
• Cut caffeine after 2 p.m.

Days 3-4 · Rhythm

• Fixed wake time, even on weekends.
• 10-minute evening mobility to signal wind-down.
• Magnesium glycinate + chamomile ritual.

Days 5-7 · Deep work guardrails

• No screens 45 minutes before bed.
• Write tomorrow’s priorities on paper.
• Use red-light or Kindle for night reading.