Protocol · Sleep
Deep Sleep Architecture
- Duration
- 30 days
- Difficulty
- Beginner
- Steps
- 7
- Typical cost
- $32–$45/mo
- Draws on
- Andrew Huberman, PhD
The goal
Increase REM and deep sleep by 15-35% and reduce sleep latency.
What youactually do.
7 steps over 30 days. Each becomes a daily check-in, so the result is weighed against what you really did.
Evening Stack (60-90min before bed)
Magnesium Threonate
300mgsupplement
Apigenin
50mgsupplement
L-Theanine
200mgsupplement
Morning Routine
Sunlight exposure
10-30 minutes (within 1 hour of waking)behavior
How BioMedlitells if it worked.
A baseline before you start, the same measures during, and a retest once the 30 days are up.
Lab markers
From your reports
- CortisolOptional
- MelatoninOptional
Objective
From a device or a log
- Sleep tracker: deep sleep minutes
- Sleep tracker: REM minutes
- Sleep latency
Subjective
Your own daily rating
What people tend to see.
Typical ranges from the source material. Individual results vary, and some people see no change.
- REM sleep: +15-25%
- Deep sleep: +20-35%
- Sleep latency: -30-50%
- Morning grogginess: Reduced
Before you start.
Educational, not medical advice. Check with a clinician first if any of these apply to you.
- 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.
Run it againstyour own reports.
Signed in, BioMedli sets this protocol against your baseline results, tracks your daily check-ins, and compares the retest when it arrives.