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Updated January 2026

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Medical Disclaimer: This platform provides science-based protocols derived from peer-reviewed research for educational purposes only. It is NOT medical advice. Before starting any new supplement, practice, or behavioral protocol, consult with a healthcare provider, especially if you have existing medical conditions or take medications. Not affiliated with or endorsed by any specific researcher or institution.

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All protocols citePubMed research

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Protocols Library

Sleep & Circadian

Optimize your sleep quality and circadian rhythm

CategorySleep & Circadian

3 protocols

Strong evidence

Morning Light Exposure

Reset your circadian rhythm with strategic morning sunlight

10-30 min/dayeasy3 studies4 steps

3-5 days for initial effects; 2 weeks for full circadian resetLearn more

Strong evidence

Sleep Supplement Stack

Evidence-based supplements for better sleep quality

2 min/dayeasy1 studies3 steps

1-3 weeks for noticeable effectsLearn more

Strong evidence

Evening Light Management Protocol

Optimize evening light exposure for better sleep and circadian health

2-3 hours before bed (ongoing practice)easy2 studies5 steps

3-5 days for noticeable effects; 2 weeks for full adaptationLearn more

Sleep & Circadian Protocols | ProtocolsHub