Sleep Protection Protocol
Tool • Gate: Women’s Mental Health
Sleep Protection Protocol
Purpose / Reason
Protect sleep quantity/quality—your #1 recovery lever.
Answer to: “How do I recover from burnout?” How to Apply
1) Fixed wake time; wind‑down alarm 60 min before bed.
2) Screens off 30 min; breath 4‑2‑6 ×5; cool, dark room.
3) If awake >20 min, get up—do a calm reset. How & Why It Works
• Stable circadian cues and wind‑down routines improve sleep.
• Physiological downslope reduces insomnia spirals. Results & Goals
• Faster sleep onset; fewer night wakings.
• Better mood and focus the next day.
• Improved stress tolerance across the week. References
Protect sleep quantity/quality—your #1 recovery lever.
Answer to: “How do I recover from burnout?” How to Apply
1) Fixed wake time; wind‑down alarm 60 min before bed.
2) Screens off 30 min; breath 4‑2‑6 ×5; cool, dark room.
3) If awake >20 min, get up—do a calm reset. How & Why It Works
• Stable circadian cues and wind‑down routines improve sleep.
• Physiological downslope reduces insomnia spirals. Results & Goals
• Faster sleep onset; fewer night wakings.
• Better mood and focus the next day.
• Improved stress tolerance across the week. References