Protocol guides

A collection of 13 posts

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Protocol guides

Protocol: Consistent Morning wake time and routine

Cognitive performance

5 Ways to Optimize Your Coffee Nap

Drinking coffee before a short nap has been shown to increase energy levels and productivity better than doing either of those things on their own. These 5 tips will help you maximize those benefits.

Protocol guides

Protocol: Consistent Sleep Window

Practicing a consistent "in bed" window is one of the most important behaviors that create better quality sleep. You can calculate your ideal "in-bed" window by...

Cognitive performance

Breathing exercises for sleep, stress and relaxation: The link between deep breathing and the parasympathetic nervous system

From our friends at Othership: a guide to how breathwork can improve your sleep, stress, and recovery, and the science behind how deep breathing influences your autonomic nervous system!

Protocol guides

Protocol: Morning Sunlight

Getting outside in the morning (even if it's cloudy) puts a halt to melatonin production, and boosts serotonin which gives you a boost for your day! Our internal clocks...

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Protocol guides

Protocol: Sleep Environment Clean-up

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Protocol guides

Protocol: Rebalancing Your Negative Thoughts

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Protocol guides

Protocol: Daily Wrap Up Exercise

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Protocol guides

Protocol: Relaxation Response Meditation

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Protocol guides

Protocol: Magnesium Supplementation

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Protocol guides

Protocol: Worry Time Exercise

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Sleep 101

Protocol: Options to help Fall Asleep (or back asleep)

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Physical recovery

Protocol: Tart Cherry