EasyLow costHigh impact1–3 weeks to feel it
Sleep & Recovery Protocol
Lock in the cheapest, most underrated optimisation: consistent, sufficient sleep.
Who it's for: Everyone — but especially anyone with under-eye puffiness, poor skin or stalled recovery.
Daily Actions
- Consistent bed and wake times
- Morning light exposure
- No screens 45 min before bed
- Cool, dark room
- Caffeine cut-off early afternoon
Weekly Actions
- Protect the schedule on weekends
- Review what disrupted sleep
Shopping List
- Blackout curtains or mask
- A consistent alarm habit
Milestones
- Week 1: easier mornings
- Week 2: brighter eye area
- Week 3: better skin and recovery
Risks & Healthy Boundaries
- Persistent sleep problems warrant a doctor's input.
Key Terms
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