The Better Sleep Protocol: A Science-Based Guide

The Better Sleep Protocol: A Science-Based Guide

The Better Sleep Protocol is a comprehensive guide based on over 50 research papers and provides a step-by-step approach to improving your sleep. In addition, it includes 12 steps to help individuals achieve better rest which can lead to numerous benefits such as improved mood, increased energy, and better overall health.

The steps include establishing a consistent wake-up time, getting daylight exposure, incorporating physical activity, limiting caffeine, nicotine, and alcohol, avoiding heavy meals, spicy foods, and ample fluids, creating a bedtime routine, optimizing your sleep environment, using comfortable bedding, blocking out distracting sounds, limiting screen time before bed, using a sleep mask, and establishing a sleep-wake cycle. 

These steps aim to regulate the body’s internal clock, promote consistent sleep patterns, reduce discomfort and relaxation, improve sleep quality and reduce the effects of insomnia or jet lag. 

Optional sleep aids such as Melatonin, Valerian root, Passionflower, Magnesium, Chamomile, Lavender, 5-HTP, GABA, and L-theanine may improve your sleep quality further.

Sleep Protocol

Step 1: Establish a Consistent Wake-Up Time

Wake up at the same time each day, even on weekends or days off. It helps regulate your body’s internal clock and promotes consistent sleep patterns.

Step 2: Get Daylight Exposure

Exposure to natural light during the day is vital for regulating sleep. It is because natural light helps regulate the production of melatonin, a hormone that plays a crucial role in regulating your sleep-wake cycle. So getting enough daylight exposure during the day helps ensure that your body produces the right amount of melatonin at the right time, making it easier to fall asleep at night and stay asleep throughout the night. Go outside or open a window for the natural light to get in.

Step 3: Incorporate Physical Activity

Incorporate regular physical activity into your daily routine, but avoid vigorous activity close to bedtime. Exercise can improve sleep quality, but intense activity too close to bedtime can make it harder to fall asleep.

Step 4: Limit Caffeine, Nicotine, and Alcohol

Avoid consuming caffeine, nicotine, and alcohol close to bedtime. These substances can interfere with sleep by stimulating the nervous system.

Step 5: Avoid Heavy Meals, Spicy Foods, and Large Fluids

Avoid consuming heavy meals, spicy foods, and drinking too much fluid close to bedtime. These can cause discomfort and make it harder to fall asleep.

Step 6: Create a Bedtime Routine

Create a bedtime routine that includes activities that promote relaxation, such as reading a book or taking a warm bath. It will signal to your body that it’s time to sleep.

Step 7: Optimize Your Sleep Environment

Creating a comfortable and optimal sleep environment is essential for good sleep. Keeping your bedroom dark, quiet and cool can greatly enhance the quality of your sleep. 

Step 8: Use Comfortable Bedding

Invest in a supportive mattress and pillows to ensure a comfortable sleep. It can lead to less tossing and turning, less pain and discomfort, and a better overall sleep experience. In addition, quality bedding can make a big difference in the comfort of your sleep environment and help you wake up feeling refreshed and energized.

Step 9: Block Out Distracting Sounds

Noise can disrupt your sleep. Use a white noise app or earplugs to block out disruptive noises for a peaceful sleep environment. White noise apps create a soothing sound that can mask other sounds, like rain or waves. Wearing earplugs can block out noise, especially when you cannot control the noise level. It can help you fall asleep and stay asleep more easily.

Step 10: Limit Screen Time Before Bed

Limit screen time before bed, as the blue light emitted by electronic devices can suppress the production of melatonin and make it harder to fall asleep.

Step 11: Use a Sleep Mask

If you are sensitive to light, using a sleep mask can block out external light sources and create a dark environment, promoting melatonin production, which can help you sleep better. Look for a comfortable and breathable well-fitting mask that blocks all light. Furthermore, choose sleep masks that come with earplugs to block out noise.

Step 12: Establish a Sleep-Wake Cycle

If you can’t fall asleep within 20-30 minutes, get out of bed and engage in a relaxing activity until you feel sleepy. Lying in bed awake can create an association between the bed and wakefulness, making it harder to fall asleep.

Bonus: Power Naps

While short power naps can improve daytime brain function and boost energy, long or irregular daytime naps can negatively affect sleep quality. Studies have found frequent napping is associated with lighter daytime sleep and increased sleepiness during the day. However, some studies have found that people who are used to taking regular daytime naps don’t experience poor sleep quality or disrupted sleep at night. It’s important to note that the effects of napping vary for each individual. If you take regular naps and feel well-rested, there’s no need to worry.

A good night’s sleep is the foundation of a healthy life. With The Better Sleep Protocol, you’ll have the tools and knowledge to build the foundation and wake up feeling refreshed and rejuvenated daily.

Emil Uzelac

Optional Sleep Aids

Sleep aids, also known as natural sleep aids, can help promote relaxation, reduce anxiety and improve sleep quality. Some of the most common ones are:

Melatonin: The typical dose for melatonin is between 0.5 and 5 mg, taken 30 minutes before bedtime. Melatonin is a hormone naturally produced by the body that helps regulate the sleep-wake cycle. It can be helpful for those experiencing insomnia or jet lag.

Valerian root: The typical dose for valerian root is between 300 and 600 mg, taken 30 minutes to 2 hours before bedtime. Valerian root is a natural sedative that can help promote relaxation and improve sleep quality.

Passionflower: The typical dose for passionflower is between 150 and 300 mg, taken 30 minutes to 2 hours before bedtime. Passionflower is a natural sedative that can help reduce anxiety and promote relaxation, improving sleep quality.

Magnesium: The typical dose for magnesium is between 250 and 500 mg, taken at bedtime. Magnesium is an essential mineral that plays a role in muscle and nerve function and can help promote relaxation and improve sleep quality.

Chamomile: The typical dose for chamomile is between 300 and 600 mg, taken 30 minutes to 2 hours before bedtime. Chamomile is a natural sedative that can help reduce anxiety and promote relaxation, improving sleep quality.

Lavender: The typical dose for lavender is between 80 and 160 mg, taken 30 minutes to 2 hours before bedtime. Lavender’s calming aroma can help promote relaxation and improve sleep quality.

5-HTP: The typical dose for 5-HTP is between 50 and 100 mg, taken 30 minutes to 2 hours before bedtime. 5-HTP is a naturally occurring amino acid that can help increase the production of serotonin, a neurotransmitter that regulates mood and sleep.

GABA: The typical dose for GABA is between 100 and 250 mg, taken 30 minutes to 2 hours before bedtime. GABA is a neurotransmitter that plays a role in regulating anxiety and promoting relaxation, which can improve sleep quality.

L-theanine: The typical dose for L-theanine is between 100 and 200 mg, taken 30 minutes to 2 hours before bedtime. L-theanine is an amino acid typically in green tea that can help promote relaxation and improve sleep quality.


Here’s a friendly reminder, when it comes to taking supplements, it’s best to stick to one at a time and start with the lowest possible dose.

Also, as you navigate life, it’s important to remember that your sleep patterns may change as your environment and daily routines change. Feel free to make adjustments as needed. The human body is adaptable and can make quick adjustments!

Speaking of which, future research should look into the underlying causes of these quick adjustments in sleep, like changes in household dynamics or physiological factors like core body temperature and cortisol levels.


The Better Sleep Protocol: A Science-Based Guide to Improving Your Sleep” is a comprehensive program designed to help individuals improve the quality of their sleep. We have used over 50 research papers to create this protocol that provides evidence-based strategies for optimizing sleep habits and addressing common sleep issues. However, it’s essential to note that individual results may vary, and we cannot guarantee the protocol’s effectiveness for all individuals.

It’s important to remember that everyone’s needs are different, and that’s why this 12-step guide serves as a compass to provide you with information to create a personalized routine that works best for you. And last but not least, it’s always a good idea to consult your healthcare professional before making any changes.


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