Sleep Protocol
Switch off. Wake up restored.
- A short diagnostic that shows which of 4 sleep types you are
- A ready-made evening for your type, without a 10 PM bedtime
- A 3 AM reset for nights you can’t switch off, plus how to read your watch
Instant PDF download · Print or fill on screen
Bad sleep has 4 different causes. They need different fixes.
The guide opens with a short diagnostic. Your sleep type decides your evening and your stack.
Your body is tired. Your brain is still in the meeting.
You fall asleep fine. Something wakes you in the early hours.
You give sleep the hours. It just doesn’t give you much back.
Your sleep may be fine. It just happens at the wrong time for your life.
Real pages from the guide
9 chapters and a 30-day plan
Your Sleep TypeFind out why your nights go wrong before you fix them
How Sleep Actually WorksSleep pressure, the body clock, cycles and the 6-hour myth
The Sleep DayLight, caffeine, training and food timing, from wake-up to lights out
The Bedroom ResetTemperature, dark, quiet, air and the 60-minute wind-down
The Sleep StackDoses, timing, what I dropped, and stacks by budget
Your Type ProtocolA ready-made evening for each sleep type
The 3 AM ResetFor the night you can’t switch off, and the day after
The 30-Day SystemWeek by week, one change at a time
Sleep TrackerYour 30-day scoring sheet, plus how to read your watch
Cheat Sheet & FAQThe protocol on one page, plus client questions
FoundationHabits and environment only. No supplements yet.
Core stackMagnesium for everyone, plus your type’s first item.
Targeted supportAdd what your type needs, and only that.
IntegrationRetake the diagnostic. Keep only what moved your scores.
The rigid 10 PM bedtime is advice for people who have never had a real job or a real life. This guide is for everyone else.
What happens in the two or three hours before sleep matters far more than the exact time you turn off the light. This guide gives your brain what it needs to shut down, in a way that fits real life.
— Alex, performance coach
Questions clients ask
I wake up at 3 AM every single night. What first?
Run the Type B page for two weeks: no alcohol, last meal 2–3 hours before bed, a cooler room, the clock turned away. If it doesn’t budge, ask your doctor.
Is napping okay?
Yes, if it’s short and early: 10–20 minutes, before 15:00. Long or late naps drain the sleep pressure you need at night.
I have a baby, or I work night shifts. Does this still apply?
Yes, with your own anchor. Protect whatever window you have: dark, cool, quiet, phone out. Shift workers anchor everything to the wake time.
My watch says I slept badly but I feel fine.
Trust how you feel and look at the weekly trend. Trackers often misjudge sleep stages. If the score is stressing you out, hide it for a week.
How do I get the guide?
Right after payment you get the PDF download link on screen and by email. Print it or fill it in on screen.
You take prescription medication (especially antidepressants or sleeping pills), have a health condition, or are pregnant or breastfeeding. Loud snoring, gasping at night or months of bad sleep should be checked by a doctor first. This guide is education from a coach, not medical advice.
Start your 30 days today
Instant PDF, a printable sleep tracker, and an evening built for your sleep type.