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ProtocolsHub

Transform peer-reviewed research into actionable daily habits. Every protocol backed by science.

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

All Tools

Sleep Hygiene Score

Evaluate your sleep environment and habits against research-backed criteria

How consistent is your bedtime?

Bedtime Consistency

How many hours do you typically sleep?

Sleep Duration

Do you get sunlight within 1 hour of waking?

Morning Light

When do you have your last caffeine?

Caffeine Cutoff

When do you finish your last meal?

Evening Eating

What is your bedroom temperature?

Room Temperature

How dark is your bedroom?

Room Darkness

Screen use before bed?

Evening Screens

Progress: 0/8 answered
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Kayla Barnes-Lentz Sleep Protocol
  • •Consistent 8 PM bedtime, every night
  • •Morning sunlight immediately upon waking
  • •Dinner at 3 PM (5 hours before bed)
  • •Room at 65°F, complete blackout
  • •Red lights at sunset, 1-hour wind-down
  • •Target: Oura sleep score 90-95
View complete sleep protocols