Sleep · Anchor Protocol
The Sleep Protocol
Your nervous system never got the signal that it's safe.
Target state: Dorsal / Elevated PM Cortisol
Symptoms addressed: 2–4 AM waking, can't fall asleep, non-restorative sleep
Fasting: 13:11
Supplement pillars
- I. Circadian Reset: 0.5mg Timed Melatonin (Life Extension), L-Tryptophan
- II. Cortisol Drop: Phosphatidylserine, Ashwagandha KSM-66
- III. Neural Rest: Mag Glycinate, L-Glycine, Apigenin
- IV. NS Safety: Liposomal GABA (Quicksilver), Passionflower
Daily timing
| Time | Items |
|---|---|
| 7:00 PM | Eating window closes |
| 8:00 PM | L-Tryptophan + carb snack, PS100 |
| 9:00 PM | Mag Glycinate, Ashwagandha, Glycine |
| 9:30 PM | Melatonin, Apigenin, GABA, Passionflower |
Devices
- 8 Sleep Pod 4: Temperature drop triggers deep sleep
- Sensate: Pre-sleep vagal reset
- Elemind: Delta wave entrainment
Rules
- Fasting: 13:11 — stop eating by 7 PM
- High complex carbs at dinner for tryptophan cascade