Sleep Architecture
Circadian Engineering
Your sleep is a nervous system output — we reconstruct the systems that make deep recovery inevitable.
Sleep Recovery Protocol
A structured, non-pharmacological approach for persistent sleep disruption. Not pills. Protocols that retrain your sleep drive.
1. Stimulus Control
Bed = sleep only. No scrolling. No worrying. Rebuild the association.
2. Sleep Restriction
Compress time in bed to match actual sleep. Expand as efficiency improves.
3. Cognitive Restructuring
Challenge catastrophic thoughts about sleep. They drive arousal.
Sleep Hygiene Tips
Maintain a consistent sleep schedule (+/- 30 min)
Keep bedroom temperature between 60-67°F
Avoid blue light 1 hour before bed