15 min
Morning Light Exposure
Get 10-15 minutes of natural sunlight within 30 minutes of waking. This helps set your circadian rhythm.
Alex Rivera's Ultimate Sleep Optimization Protocol
A comprehensive protocol to improve sleep quality, reduce time to fall asleep, and wake up feeling refreshed.
Disclaimer
Nothing here is medical advice. Each protocol is one person’s record of a routine they ran. Talk to a qualified professional before changing your diet, supplements, training, or anything else.
Magnesium Glycinate
Blue Light Blocking Glasses
Sleep Mask
Melatonin
15 min
Get 10-15 minutes of natural sunlight within 30 minutes of waking. This helps set your circadian rhythm.
Avoid coffee, tea, and other caffeinated beverages after 2pm to ensure caffeine is cleared from your system by bedtime.
Put on blue light blocking glasses 2-3 hours before bed. This signals your brain that it's time to wind down.
5 min
Set your bedroom temperature to 65-68°F (18-20°C). A cool environment promotes deeper sleep.
1 min
Take 300-400mg of Magnesium Glycinate 30-60 minutes before bed. It promotes relaxation and muscle recovery.
1 min
Put on a comfortable sleep mask to block any ambient light and signal your brain it's time for deep sleep.
Protocol first published
This protocol combines proven techniques from sleep science to help you get deep, restorative sleep. It addresses light exposure, temperature, supplements, and evening routines.
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Protocols are user-submitted content and should not be considered medical advice.