Sleep Hygiene

What it is

• Behavioral practices that protect sleep quantity/quality and circadian alignment.

How it works

• Cool, dark room; consistent schedule; Morning Sunlight + evening low-light; no late heavy meals/alcohol; caffeine cutoff. Deep sleep onset is when the largest GH pulse occurs.

Goal relevance

• The substrate every other protocol depends on — and the timing anchor for pre-sleep peptides (Sermorelin/Ipamorelin, Pinealon). The foundation of the sleep/REM and muscle/recovery stacks.

How to do it

• Fixed wake time; ~18–20°C room; screens/blue light down at night; alcohol erodes REM.

Cautions

• Alcohol and late food both blunt REM and the GH pulse.