Week 6 · The repair window

Sleep Architecture

Healing happens during sleep. This week we optimise your sleep architecture — not just hours slept, but the quality and rhythm of your sleep cycles.

This week's lessons
1

Sleep as active repair

During deep sleep, your glymphatic system clears cellular waste from your brain, your gut lining repairs, and your hormones rebalance. Poor sleep isn't just fatigue — it's incomplete repair. This is why sleep work is non-negotiable in root-cause healing.

2

Light, temperature, timing

Three levers control sleep quality: light exposure (bright morning, dim evening), temperature (a cool room signals sleep), and timing (consistent sleep and wake times anchor your circadian rhythm). You'll optimise all three this week.

3

The evening wind-down protocol

A structured 30-minute wind-down: dim lights, no screens, warm bath or shower (the temperature drop afterward signals sleep), and one of your Week 3 breathing practices. Your bedroom becomes a sleep-only space.

Your practices

Do these daily

Consistent sleep window
Same sleep and wake time every day this week, including weekends.
Evening wind-down
30-minute no-screen protocol before bed.
Journal prompts

Sit with these

“How did your sleep change with a consistent window?”
“What did your sleep environment audit reveal, and what did you change?”
This week's herb
Magnesium glycinate
300–400mg before bed to support deep sleep. Confirm dose with your practitioner.
Your action this week
Maintain a consistent sleep window all seven days. Complete the evening wind-down nightly.
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Week 5: Hormone Foundations
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Week 7: Energy & Mitochondria