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Sleep environment and evening habits | My Protocol

Pieter Levels·MyProtocol AI researched and structured this protocol from cited public material.

Sleep environment and evening habits

A cool bedroom, weighted blanket, less evening light and a coffee cutoff, alongside his reported experience with melatonin.

Reported protocol · For reference, not advice

Date of record:: 26 Aug 2026

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Interventions

Routines

01
Cool bedroom
16°C reported bedroom setting · during sleep
Details & sources
1. He says he checks his home air-conditioning setting with an Airthings sensor. This is his preference, not an established ideal room temperature for everyone. His separate ventilation advice is not substituted for measured personal use.
  Personal report · 26 Aug 2026Pieter Levels: bedroom air-conditioning and measured temperature ↓
Sources for Cool bedroom
Pieter Levels: bedroom air-conditioning and measured temperaturex.com · Full reference
02
Lights off before sleep
2 hours before sleep
Details & sources
Sources for Lights off before sleep
Pieter Levels: evening light and earlier supplement stancex.com · Full reference
03
Coffee cutoff
no coffee after 6 pm
Details & sources
1. His April 2025 reply gives a 6 pm cutoff. An earlier June 2023 account said 7 pm; these are dated changes, not two cutoffs to follow.
  Personal report · 27 Apr 2025Pieter Levels: coffee cutoff ↓
Sources for Coffee cutoff
Pieter Levels: coffee cutoffx.com · Full reference

Device

04
Weighted blanketCURA
9 kg blanket · during sleep
Details & sources
1. He puts a soft blanket over the weighted blanket to adjust warmth. The post gives no exact CURA model.
  Personal report · 19 Aug 2026Pieter Levels: weighted blanket ↓
Sources for Weighted blanket
Pieter Levels: weighted blanketx.com · Full reference

Supplement

05
Melatonin gummies
0.21 mg
Details & sources
1. In June 2023 he said he did not take melatonin; by April 2025 he described using gummies. The exact start date and whether he later changed formulation are unknown.
  Personal report · 29 Apr 2025Pieter Levels: melatonin gummies ↓
Source context
The April 2025 post does not state a brand or frequency. His taste and perceived-effect concerns are not a laboratory quality report.
Sources for Melatonin gummies
Pieter Levels: melatonin gummiesx.com · Full reference

Sources

Original accounts behind this protocol, with the interventions each source supports.

Pieter Levels: bedroom air-conditioning and measured temperature Cool bedroom
Pieter Levels: weighted blanket Weighted blanket
Pieter Levels: evening light and earlier supplement stance Lights off before sleep
Pieter Levels: coffee cutoff Coffee cutoff
Pieter Levels: melatonin gummies Melatonin gummies

Light habit: 2023. Coffee and melatonin: 2025. Bedroom temperature and blanket: August 2026.

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MyProtocol AI structured this page from public reporting. It is a snapshot, not medical advice.

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