Sleep optimization protocol

Optimize sleep quality for better health and performance. Protocol: 1. Consistent sleep schedule (same bedtime/wake time). 2. 7-9 hours target. 3. Cool room (65-68°F). 4. Complete darkness (blackout curtains, eye mask). 5. No screens 1 hour before bed (blue light). 6. Limit caffeine after 2pm. 7. No alcohol 3 hours before sleep. 8. Wind-down routine (reading, stretching). Track with Oura Ring, Whoop. Morning sunlight exposure. Magnesium supplement. White noise if needed. Sleep is foundation for productivity, mood, health.