- Morning Light
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Sleep Optimization Stack
Improve sleep quality and recovery with simple daily habits.
Start here
Do not try to do everything at once. Start with these 3 foundational protocols.
- 1Morning Light
- 2Evening Shutdown
- 3Sleep Anchor
Daily flow
Protocols in this example
Tap a protocol to see the full guide and details.
Morning Light
Get outdoor light early to set your energy, alertness, and sleep rhythm.
10 minFreeEasy
Walking Habit
Daily steps organized around meals, calls, or commute windows.
20 minFreeEasy
Evening Shutdown
Close the day with a simple routine that lowers stimulation before sleep.
15 minFreeEasy
Sleep Anchor
A consistent wake time, wind-down routine, and light exposure rhythm.
10 minFreeEasy
Breathwork Downshift
Five quiet minutes to reduce stress and transition into rest.
5 minFreeEasy
How I use this example
I do not do everything perfectly every day. The goal is consistency, not perfection. I focus on the basics and let them compound over time.
Notes and safety
This content is for educational purposes only and is not medical advice. Adjust based on your individual needs and health status.
Sources and inspiration
This stack is based on personal experience and publicly available information. Always do your own research and consult a professional when needed.
Start small
Choose one protocol, repeat it for a few days, then add the next layer when it feels natural.