What is the Origin of Pre-Sleep Protocol?

This concept is rooted in behavioral sleep medicine and chronohygienics, recognizing that the body requires a dedicated, consistent transition period to move from the active waking state to the passive sleep state. The term protocol emphasizes the repeatable, evidence-based nature of the intervention. The goal is to support the natural, endogenous rise of sleep-promoting hormones.

What is the Mechanism of Pre-Sleep Protocol?

A well-executed protocol typically involves dimming lights to signal the release of melatonin, avoiding stimulating cognitive or physical activity to decrease sympathetic tone, and using temperature regulation techniques. By minimizing photonic input and psychological stress, the protocol reduces the activity of the Hypothalamic-Pituitary-Adrenal axis, allowing evening cortisol levels to drop appropriately. This intentional behavioral modulation supports the parasympathetic nervous system, creating the optimal neuroendocrine environment for rapid sleep onset and deep, restorative sleep cycles.

Pre-Sleep Protocol

Meaning

A Pre-Sleep Protocol is a structured, intentional sequence of behaviors and environmental adjustments implemented in the 60 to 90 minutes immediately preceding the target bedtime to facilitate the physiological transition into a restorative sleep state. This protocol is designed to systematically downregulate the sympathetic nervous system and promote the necessary nocturnal decline in core body temperature. It is a key clinical strategy for optimizing sleep architecture and maximizing the overnight hormonal recovery processes.