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A field-guide spread: a smiling hiker resting on a mountain ridge, framed by hand-drawn annotations about small daily wellness choices (morning sunlight, hydration, evening wind-down) and a sticky note that reads ‘Wellness is small daily choices that add up.’ — Cover · Vol 1 · 2026

Six chapters, one library.

CH 01
CH 02
CH 03
CH 04
CH 05
CH 06

Every protocol gets better in the margins.

Your field notes anchor the routine. Reader notes sharpen it as more people run it.

Ultimate Sleep Optimizationv 1.4 · Mar 2026

In the evening

Dim the lights.

5 min · 90 min before bed

Lower lighting roughly 90 minutes before bedtime. Signals your circadian system to begin producing melatonin.^[1]

Gooley et al., J Clin Endocrinol Metab · 2011

Author’s note · step 1

“I switched the bedroom lamps to 2700K, but the bigger change was putting them on a timer. At 9 p.m., the bright lights go off before I have to decide anything.”

Maya R., author's note

Magnesium glycinate, 200–300 mg elemental.

1 min · 60 min before bed

Start low, titrate up. Glycinate is gentler on the gut than oxide; threonate is studied for cognition rather than sleep.^[2]

Examine.com · 2023

Community notes · step 2

Best 31

Threonate raises brain magnesium more than glycinate in rodent studies. Human data is limited, but worth A/B testing if glycinate plateaus.

Jordan K.Rep 1,420

Suggestion 14

Take it with dinner, not on an empty stomach. You’ll absorb more, and it’s gentler on your gut.

Priya N.Rep 880

Frequently asked.

Q 01What is a health protocol?

A protocol is a structured, step-by-step routine designed to help you achieve a specific health or wellness goal. Unlike generic advice, protocols give you clear actions, timing, and order, so you know exactly what to do and when.

Q 02Who creates the protocols?

Protocols are created by the community: practitioners, coaches, and people sharing routines that work for them. Anyone can publish with a free account; we don’t verify credentials, but every creator accepts a brief contributor agreement about personal experience and ownership. Creators keep their protocols current, and readers add context through community notes in the margins.

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No. Protocols are user-submitted wellness routines that represent the creator’s personal experience, not medical advice or a MyProtocol endorsement. Anything resembling diagnosis, prescription, or dangerous advice is prohibited by our community guidelines. Always consult a qualified healthcare professional before making significant changes to your health routine, especially if you have existing conditions.

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There’s a protocol for that.

Discover, save, and share health & wellness protocols created by real people.

Explore the library Start your own

Six chapters, one library.

CH 01
CH 02
CH 03
CH 04
CH 05
CH 06

Every protocol gets better in the margins.

Your field notes anchor the routine. Reader notes sharpen it as more people run it.

Ultimate Sleep Optimizationv 1.4 · Mar 2026

In the evening

Dim the lights.

5 min · 90 min before bed

Lower lighting roughly 90 minutes before bedtime. Signals your circadian system to begin producing melatonin.^[1]

Gooley et al., J Clin Endocrinol Metab · 2011

Author’s note · step 1

“I switched the bedroom lamps to 2700K, but the bigger change was putting them on a timer. At 9 p.m., the bright lights go off before I have to decide anything.”

Maya R., author's note

Magnesium glycinate, 200–300 mg elemental.

1 min · 60 min before bed

Start low, titrate up. Glycinate is gentler on the gut than oxide; threonate is studied for cognition rather than sleep.^[2]

Examine.com · 2023

Community notes · step 2

Best 31

Threonate raises brain magnesium more than glycinate in rodent studies. Human data is limited, but worth A/B testing if glycinate plateaus.

Jordan K.Rep 1,420

Suggestion 14

Take it with dinner, not on an empty stomach. You’ll absorb more, and it’s gentler on your gut.

Priya N.Rep 880

What people actually learned, running it.

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