Deep Sleep Architecture Protocol Protocol | BioMedli

Andrew Huberman, PhD30 daysbeginnersleep

Deep Sleep Architecture Protocol

A practical sleep stack + light/temperature behavior changes designed to increase REM/deep sleep and reduce sleep latency.

Account required to start this protocol

Completed

2,847

Improved

89%

Signal

+28 min

$ Cost

$32-$45/mo

Note: Success rate higher for users with baseline deep sleep < 60 minutes.

Primary Goal

Increase REM and deep sleep by 15-35% and reduce sleep latency.

Interventions

Evening Stack (60-90min before bed)

Magnesium Threonate
supplement
300mg
Apigenin
supplement
50mg
L-Theanine
supplement
200mg

Morning Routine

Sunlight exposure
behavior
10-30 minutes (within 1 hour of waking)

Behavioral

No caffeine after

Expected Outcomes

•REM sleep: +15-25%
•Deep sleep: +20-35%
•Sleep latency: -30-50%
•Morning grogginess: Reduced

Safety Notes

•Magnesium may cause digestive upset initially.
•Start with half doses for 3-5 days.
•Consult a clinician if you take sleep medications or have a medical condition.

Biomarkers to Track

Subjective

•Sleep quality (1-10)
•Morning energy (1-10)
•Daytime focus (1-10)

Objective

•Sleep tracker: deep sleep minutes
•Sleep tracker: REM minutes
•Sleep latency

Lab

•Cortisol (optional)
•Melatonin (optional)

Success Stories

“Used this for 45 days and my deep sleep went from ~45 min to ~80 min average.”

45 days

“Biggest change was caffeine cutoff + temperature drop. Stack helped too.”

30 days

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