Protocols Study Group / Episode companion posts
Protocols Study Group.
Working through Andrew Huberman's book Protocols one protocol at a time — my version of fan art. Looking for the podcast posts? They're over here →
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Increase Your Core Body Temperature Before You Wake (Sleep Protocol 6)
Raise your core temperature 1–3°F in the final 1–2 hours before you wake — program the thermostat, keep socks and a robe by the bed, and let thermoregulation wake you up refreshed.
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Lower Your Core Body Temperature at Night (Sleep Protocol 5)
Cool the room to 65–68°F, warm your hands and feet, stick your feet out from under the covers — and let your dropping core temperature pull you into non-REM sleep.
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Find Your Sleep and Wake Times — and Stick to Them (Sleep Protocol 4)
Find your chronotype and stick to it — consistency beats the perfect schedule, and your 90-minute cycles of deep sleep and REM do the repair work.
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No Bright Light Before Bed (Sleep Protocol 3)
Avoid bright light in the final hour before bed — it suppresses melatonin and trips your brain's punishment circuit, the habenula.
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Why Afternoon Sunlight Matters (Sleep Protocol 2)
10–15 minutes before sunset, face west — afternoon sun sets your evening clock and shields your sleep from artificial light.
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Morning Sunlight: The Protocol That Started It All (Sleep Protocol 1)
View sunlight as soon as possible after waking — 5–10 minutes sets your master clock and amplifies your cortisol awakening response by up to 50%.
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