Foundations · 4 weeks
Restoring the architecture of sleep
Sleep is not a switch but a structure. A protocol for rebuilding it, from light in the morning to darkness at night.
Educational information — not medical advice. Speak to your own doctor or qualified practitioner before starting any protocol. In a medical emergency, contact your local emergency services immediately. Read the full medical disclaimer.
General guidance — freely shared
The freely-shared foundation: morning light within an hour of waking, no screens in the last hour before bed, and a cool, dark room. These three alone return more sleep than most prescriptions.
The guidance above is what Bernard shares freely for this protocol, and it stands on its own. He is still writing the staged remedies — when he publishes them they will open here, cautions first.