Sleep Protocol
According to the CDC, 1 in 3 adults is not getting adequate sleep. If you want your waking hours to be productive, healthy, and joyful, it's worth optimizing your sleep cycles and patterns. Here are the top interventions and what I use for optimal health and blissful nights of restorative sleep.
Sleep Support Supplements
For Falling Asleep
Studies show that 3 grams of glycine increases your ability to fall asleep quickly. Scientists have proven that glycine lowers core body temperature, slows down excited neurotransmitters, and induces deep sleep more quickly. Glycine powder is slightly sweet and mixes very easily into water.
For anxiety with insomnia
If you feel anxious or flooded by thoughts, use L-theanine to slow and calm neurotransmitters and induce a relaxed alpha brain wave.
For waking during sleep
If you are waking repeatedly use melatonin. Start with a low dose and work up as needed. Employ good sleep hygiene, discussed below, and pre-bed routines to increase your natural production or melatonin which will also convert into serotonin.
For tossing and turning, sore muscles, and restless legs
Some scientists estimate that over 90% of Americans are deficient in magnesium due to stress, diet, and soil depletion. Use chelated magnesium powder to support overall body and muscle relaxation during the day and night. I recommend Ortho Molecular Reacted magnesium powder.
How can you start using these supplements or take your supplement use safely to the next level?

Entry level
Start with one supplement to address the worst insomnia symptom you are experiencing. Then add additional support as needed.
Next level
Try a combo supplement like REM to address multiple symptoms at once. Melatonin suppositories are very strong and better absorbed than melatonin liquids.
Carly’s practices
I always take magnesium powder at night. I take magnesium to bowel tolerance. To find my dose, I use a titration schedule and pay attention to the consistency of my bowel movements. If I find I am waking during the night for more than 5 days in a row, I take REM or plain glycine powder or use a melatonin suppository or liposomal melatonin.
Sleep Hygiene
Create relaxing rituals and habits that lead to relaxation and quality sleep.
1. Sleep Schedule
Implement a bedtime and wake-up time and calculate how much sleep you are achieving each night. Set an alarm and do NOT hit snooze. Once you are awake in the morning, stay awake because you will not get any more quality sleep if you are “snoozing” your alarm every 15-30 minutes.
Entry level: Aim for at least 8 hours of sleep which is different than time spent in bed.
Next level: use a biotracker like an Apple Watch, Oura Ring, or Biostrap, to track your resting heart rate, HRV, and deep sleep.
Carly’s practices: I use a Biostrap to decide which activities and habits are affecting my sleep negatively or positively. I have tracked worse sleep when I eat within 2 hours of going to bed, so I take that trend as a motivation to eat my dinner early.
2. Lighting
Turn down the blue and turn up the red. Blue light comes from the sun, your TV, your overhead lights, and devices. Blue light tells your brain it is daytime and to stay awake and alert. Turn off your blue lights when the sun goes down.
Entry level: Once the sun goes down, turn off unneeded lights and use blue-blocking glasses when looking at screens (phone/TV/computer).
Next level: Once the sun sets use “red” soft lighting to mimic the light of the moon or firelight. The red wavelength signals your brain to relax and start making melatonin so that you can sleep.
Carly’s practices: I use these sleek modern rechargeable lights and red light panels in my house. I also wear red/blue blocking glasses for when my husband wants the lights on or I need to get something done, like laundry or cleaning the kitchen. I use red night lights in my hallways, and replaced one of my bathroom bulbs with a red one so that I have light to brush my teeth and prepare for bed. The bathroom bulb is expensive and lasts for at least 3 years.
Other resources: I read this book, TS Wiley Lights Out, about 15 years ago and it was truly revolutionary at the time. Now there are dozens of books about sleep habits, lights, and our biology. Dr. Sachin Panda has an excellent resource that can be read on Kindle or Audible.
3. Relaxing Rituals
Meditating, yoga and stretching and breathing exercises are all proven ways to help you relax. Organic Holy basil/tulsi tea or chamomile tea have mild brain-relaxing properties and can be consumed during the daytime or nighttime hours.
On the other hand, TV with blue lights and stimulating topics (new reports, violence, and intrigue) do not support or induce alpha (relaxing) brain waves.
Entry level: Start to wind down and intentionally choose relaxing activities an hour before you are ready for sleep. Try various techniques for relaxing to discover what resonates with you.
Next level: Set up a small space in your home or bedroom for stretching or meditation. Commit to a short stretching or meditation session for 21 days so that you are moving toward a habit. Sign up for Headspace which gives you a free guided introduction or download Insight Timer and browse “Yoga Nidra” for guided meditations to induce sleep.
Carly's practices: I use big head phones with a standard plug and adapter so that I don’t have to use Bluetooth while I am resting/sleeping. My router and wifi turn off around midnight, so Bluetooth won’t work if I wake up in the middle of the night and want to listen to a guided meditation. I use Insight Timer Yoga Nidra and Dr. Joe Dispenza meditations.
4. Temperature
A warm bath is an old remedy for insomnia. While a warm bath may increase circulation and relax the mind, it is likely to raise your core body temperature---which is counterproductive to optimal sleep.
Entry level: Numerous studies prove that sleep quality is achieved when your room is 60-68 degrees. Run a fan, open a window, or change your thermostat to the lowest temperature you can handle.
Next level: CHiliPads and other companies make mattress cooling systems to allow you to choose your bed temperature.
Submerge your face in cold water (a.k.a. “Cold face”) for 30 seconds to activate your parasympathetic nervous system by activating the mammalian dive reflex. Alternatively, take a warm shower that ends with 1-2 minutes of cold water on your neck/face.
Carly’s practices: I sleep with very little clothing, a fan blowing and the thermostat on 67 degrees. If I bathe at night, I end with a 1-minute cool or cold shower. If I am having difficulty sleeping or wake up in the middle of the night and feel warm, I put a cold pack on my neck or face.
Other Resources for Sleep Strategies
If you are consistently waking around 2-4am, consider a liver cleanse or extra liver support such as:
- Supplements for liver detoxification
- Seasonal liver cleanse
- Coffee enema
- Parasites cleanse during the full moon cycle
- Hormones testing for men or women
In case you are interested in learning more about sleep, I've written a few articles on the topic and have listed them here for your reference:
- Top sleep supplements:
- Why use liposomal melatonin?
- Sleep strategies and routines
- Enjoying your sleep