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Search 135 public protocols by goal, creator, or intervention. Read the details, learn what is inside, then copy one to make it your own.
A cool bedroom, weighted blanket, less evening light and a coffee cutoff, alongside his reported experience with melatonin.
16°C reported bedroom setting · during sleep
9 kg blanket · during sleep
+3 more interventions
During intense training, Rocha described a post-lunch sleep and an early bedtime when exhausted.
During intense training, Rocha described a post-lunch sleep and an early bedtime when exhausted. These are her pre-Games recovery habits, with the longer nap distinguished from general adult sleep guidance.
30–60 minutes · After lunch
Around 21:00–21:30 when exhausted
Altman described a cool, dark and quiet bedroom, a Chili Pad when the room could not be cooled enough, and an Emfit tracker.
Altman described a cool, dark and quiet bedroom, a Chili Pad when the room could not be cooled enough, and an Emfit tracker. He also reported an eye mask and earplugs while traveling.
During sleep
When the room could not be made cold enough
+3 more interventions
Chesky described aiming for at least seven hours of sleep, with a late bedtime and an 8:30 a.m. start.
Chesky described aiming for at least seven hours of sleep, with a late bedtime and an 8:30 a.m. start. These are his reported schedule anchors, not a universal recommendation for when to sleep.
At least 7 hours · Reported bedtime around 1:30 a.m. and start around 8:30 a.m.
His bed-temperature system, preferred earplugs and sleep supplements, including occasional use and changes in products.
at night during post-surgical elbow pain
at night during post-surgical elbow pain
+3 more interventions
Her reported use of magnesium glycinate, L-theanine, glycine and myo-inositol, with occasional melatonin and changes in timing.
3 mg · when needed; cycles off · night
120 mg · daily · before bed
+3 more interventions
Peter Attia's night stack from The Drive #276 (23 Oct 2023): ashwagandha 600 mg (Solgar), glycine 2 g (Thorne) and Magtein magnesium L-threonate.
Peter Attia's night stack from The Drive #276 (23 Oct 2023): ashwagandha 600 mg (Solgar), glycine 2 g (Thorne) and Magtein magnesium L-threonate. He reported sauna 4–6 nights a week before bed in AMA #42 and described using Eight Sleep for his sleep time and score in #276.
600 mg · nightly · night stack
2 g · nightly · night stack
+3 more interventions
In nutritionist Sergio Perera’s May 2019 Avengers preparation plan, Hemsworth had a serving of a magnesium/zinc supplement in the evening or before sleep. The product, chemical forms and amounts were not stated, and this historical plan should not be treated as a current nightly routine.
a serving · nightly in the 2019 prep plan · before sleep (9 p.m. snack and evening supplements)
