In Depth Protocol

Temperature: Your core body temperature must drop by ~1°C to initiate sleep. If the room is too warm (>24°C), your body struggles to dump heat, physically preventing entry into Deep Slow Wave Sleep. Some studies point to as cold as 14 °C. You do not want to be warm. Lighting: Avoid bright overhead lights 90 minutes before bed. Standard room lighting (>200 lux) suppresses melatonin onset by ~90 minutes. Then sleep in complete darkness. Even dim light interferes with sleep cycles. Noise: as low as 33dB (a whisper) spikes heart rate and fragments sleep, even if you don't wake up. Empty Bladder: Waking up once (Nocturia) destroys sleep continuity. Avoid liquids 1 hour before bed.