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Mastering Sleep: Your Evidence-Based Protocol for a Complete Body Reset
7 min readvideo
**By Dr. Alexander Rybakov** Welcome to this lesson on teaching your brain to sleep fully. In our previous sessions, we discussed the biological mechanisms of sleep, such as adenosine and hormonal regulation. Today, we shift our focus to the practical application of these concepts. The most import...
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In this lesson you will learn:
- Anchor your circadian rhythm with consistent wake and sleep times every day, including weekends.
- Cut off caffeine by 2 PM — it blocks adenosine receptors and prevents natural sleep pressure from building.
- Optimize your bedroom: blackout curtains, temperature between 18-20 degrees Celsius, and a supportive mattress.
- +4 more takeaways