The Sleep Performance Protocol Vol.4

The evidence-informed system for improving your sleep routine, recovery and next-day performance.

Sleep isn’t downtime — it’s where most of your training adaptation actually happens. This guide takes the sleep anchor from the original Protocol and builds it into a full system: timing, light, environment, routine and tracking, all in one place.

Inside:

• How to find your real sleep need and set a wake-time anchor that sticks

• A full day/night light exposure schedule, built on the strongest cue your circadian clock has

• Bedroom environment essentials — temperature, darkness, noise, air

• A structured 60-minute evening wind-down routine

• Caffeine, alcohol and nicotine timing rules that actually hold up

• How training interacts with sleep, weekend schedule drift, and a nightly recovery log

No wearable required. Just a repeatable structure that makes good sleep the default, not a nightly battle.