Sleep Optimization Protocol
Sleep Protocol · 6 interventions
Ferriss's sleep hacks: supplement cocktail, cold exposure before bed, ACV+honey drink, and structured wind-down.
01Interventions
Supplements
3 interventions- 01Dose & timing144 mg Daily · 30-60 min before bed
Sleep quality — crosses blood-brain barrier
- 02
- 03Dose & timing200 mg Daily · 30-60 min before bed
Relaxation without sedation
Nutrition
1 intervention- 04Dose & timing2 tbsp ACV + 1 tsp honey in hot water Daily before bed
Blood sugar stabilization for sleep
Sleep
1 intervention- 05Dose & timingAll night Daily · Night before
Avoid morning notification bombardment
Other step
1 intervention- 06Dose & timingIce bath 10 min or cold shower 30-60 sec Daily · Evening
Improves deep sleep — body temperature drop triggers drowsiness
02Citations
- 01routines.club (2025)Magnesium L-Threonate
- 02Tools of Titans (2016)Honey + Apple Cider Vinegar drink
03Edit history
- v1Current versionFebruary 18, 2026