Is my sleep routine comprehensive and am I missing any essential elements for promoting a healthy sleep-wake cycle?

Your Sleep Routine Is Excellent—But Add These Critical Missing Elements

Your routine is comprehensive and evidence-based, but you're missing three key components: evening light avoidance starting earlier than 1 hour before bed, a structured stress-reduction practice during your wind-down, and consideration of sleep duration targets (7-9 hours for adults). 1

What You're Doing Right

Your routine aligns remarkably well with circadian rhythm science and sleep medicine guidelines:

• Morning anchor with consistent wake time and sunlight exposure is the single most powerful circadian entrainment tool, as light exposure is the dominant environmental input for synchronizing your ~24-hour internal clock to the external day 1
• The 10-hour caffeine cutoff is appropriate given caffeine's long half-life and its documented interference with sleep architecture 2
• Exercise timing (ending 3+ hours before bed for intense activity) prevents the arousal and core body temperature elevation that can delay sleep onset 1
• Temperature optimization (18-20°C) and darkness create the ideal physiological conditions for melatonin secretion and sleep initiation 1

Critical Missing Elements

1. Earlier Evening Light Management (Starting 2-3 Hours Before Bed)

Your current protocol only addresses screens 1 hour before bed, but this is insufficient:

• Blue wavelength light from electronic devices suppresses melatonin production, the sleep-promoting hormone that should peak during darkness 1
• Begin dimming all household lights 2-3 hours before your target bedtime, not just 1 hour 1
• Consider amber-tinted glasses if you must use screens between 2-3 hours before bed, as they filter the problematic blue wavelengths while allowing continued activity 1

2. Active Stress Reduction/Cognitive Wind-Down Practice

You mention stopping work emails 2 hours before bed, but provide no replacement activity for cognitive deactivation:

• Implement a structured 10-20 minute relaxation practice such as progressive muscle relaxation, meditation, or deep breathing exercises during your wind-down period 1
• This addresses "cognitive arousal"—the racing thoughts that prevent sleep initiation even when the environment is optimized 1
• The American Thoracic Society emphasizes that sleep quality depends not just on duration but on the ease of falling asleep and returning to sleep after awakening 1

3. Sleep Duration Target (7-9 Hours)

Your checklist focuses entirely on timing and environment but never mentions total sleep duration:

• Adults require 7-9 hours of sleep per 24-hour period for optimal health outcomes 1
• **Sleep duration <6 hours is associated with increased mortality**, while >9-10 hours may also be associated with adverse health outcomes 1
• Calculate backward from your consistent wake time to ensure you're allowing adequate time in bed (typically 7.5-9 hours to achieve 7-9 hours of actual sleep)

Refinements to Your Current Protocol

Your Protein Snack Recommendation Needs Clarification

You mention "light snacks with protein up to 30 min before sleep because of protein synthesis"—this requires nuance:

• Your 3-hour meal cutoff for large meals is correct to allow digestion and prevent REM sleep disruption 1
• Small protein-containing snacks may be acceptable if you experience hunger-related sleep disruption, but this is not universally recommended 3, 2
• Avoid making this a nightly habit unless medically indicated (e.g., for blood sugar management), as eating close to bedtime can interfere with the natural overnight fasting period that supports circadian rhythm consolidation 3

Supplement Considerations

Your magnesium bisglycinate and L-theanine suggestions are reasonable:

• Magnesium has documented sleep-promoting properties when taken 30-60 minutes before bed, particularly the bisglycinate form which has better absorption 3
• L-theanine can reduce cognitive arousal and is appropriate for "wired" feelings 3, 2
• However, these should be viewed as adjuncts to behavioral interventions, not replacements 1

Common Pitfalls You're Already Avoiding

• Weekend schedule consistency: Your 30-minute wake window even on weekends prevents the "social jetlag" that disrupts circadian entrainment 1
• Alcohol timing: Your 3-hour cutoff prevents the REM sleep fragmentation that occurs when alcohol is metabolized during sleep 1
• Hydration before caffeine: This prevents the dehydration-related fatigue that can paradoxically worsen sleep quality later 2

Implementation Algorithm

Add these elements in this order:

1. Week 1: Calculate your sleep duration target (count backward 7.5-9 hours from your consistent wake time) and adjust your bedtime accordingly
2. Week 2: Begin dimming all lights 2-3 hours before bed, not just 1 hour
3. Week 3: Add a 10-20 minute structured relaxation practice during your wind-down period
4. Week 4: Reassess sleep quality and adjust timing as needed

Your routine demonstrates exceptional understanding of sleep science—these additions will optimize the circadian and homeostatic processes you've already targeted. 1