The High-Performer Sleep Optimization Playbook
A science-backed guide to falling asleep faster, sleeping deeper, and waking up with the energy of someone who actually got rest. Built for busy professionals who refuse to let poor sleep hold them back.
What's inside
No fluff. Just the protocols, schedules, and science you need to start sleeping better this week.
Morning Light Protocol
The 10-minute routine that resets your circadian rhythm and anchors your body clock for better sleep tonight.
Evening Wind-Down Blueprint
A step-by-step 90-minute pre-sleep ritual to lower cortisol, dim blue light, and prime your brain for deep rest.
Sleep Environment Setup
Exact temperature, humidity, lighting, and bedding recommendations — no expensive gadgets required.
Weekly Sleep Schedule Template
A printable tracker that maps your bedtime, wake time, and sleep quality scores to spot patterns fast.
Science Summaries
Plain-English breakdowns of the 5 most cited sleep studies — what they proved and how to apply it tonight.
Supplement & Nutrition Guide
Evidence-based sleep aids, timing, and dosages — plus what to eat (and avoid) after 6pm for deeper rest.
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