ANCOR Sleep Optimization Guide

ANCOR SLEEP OPTIMIZATION GUIDE

Supporting Deep Recovery Through Strategic Timing & Nighttime Protocols

Part of Pillar R - Regulation

Why Sleep Matters for ANCOR

Sleep is when nervous system regulation consolidates.

Everything you do during the day—proprioceptive loading, breathing work, physiological fueling—gets processed, integrated, and locked in during sleep.

Poor sleep undermines everything else.

Good sleep amplifies all ANCOR benefits:

✅ Faster recovery from meltdowns

✅ Wider window of tolerance

✅ Better baseline regulation

✅ Reduced internal pressure

✅ Clearer thinking

✅ More stable mood

This guide shows you how to optimize sleep within the ANCOR framework.

Understanding Sleep Architecture

The Four Sleep Stages:

Light Sleep (50-60% of night):

Transition between wake and deeper stages

Easy to wake from

Important for processing daily events

Deep Sleep (15-20% of night):

Physical recovery happens here

Muscle repair and growth

Immune system restoration

Metabolic regulation

This is where proprioceptive training benefits consolidate

REM Sleep (20-25% of night):

Mental/emotional recovery happens here

Memory consolidation

Emotional processing

Cognitive restoration

Dream sleep

Wake (< 5% of night):

Brief awakenings (normal)

2-4 times per night is typical

Should be < 5-10 minutes each

How ANCOR Training Affects Sleep

The Workout Timing Discovery:

Heavy proprioceptive loading creates:

Elevated core body temperature

Increased cortisol/adrenaline

Sympathetic nervous system activation

Muscle tissue breakdown needing repair

These effects take time to clear.

Timing your training affects sleep quality:

Optimal Workout Windows:

MORNING (6-10 AM):

✅ Maximal deep sleep that night

✅ No interference with sleep architecture

✅ Sets regulated baseline for whole day

⚠️ May feel less strong during workout

⚠️ Requires earlier wake time

AFTERNOON (2-6 PM):

✅ Excellent for deep sleep (finish by 6 PM)

✅ Body temperature peaks naturally

✅ Strength peaks this time of day

✅ 3-4 hour buffer before typical bedtime

✅ OPTIMAL for most people

EARLY EVENING (6-7 PM):

⚠️ Acceptable but may reduce deep sleep slightly

⚠️ Only 2-3 hours before bed

✅ Still better than later

✅ REM sleep usually unaffected

LATE EVENING (After 7 PM):

❌ Significantly reduces deep sleep percentage

❌ Core temperature elevated at bedtime

❌ Cortisol/adrenaline still active

⚠️ May still get decent total sleep, just less deep

⚠️ Use only when schedule demands it

Real-World Example (From Creator's Data):

Late evening workout (after 7 PM):

Total sleep: 7h 27min (good)

Sleep score: 74 (solid)

REM sleep: 23% (excellent)

Deep sleep: 12% (low - should be 15-20%)

Physical recovery: 72 (good)

Mental recovery: 57 (moderate)

Expected with 6 PM finish:

Total sleep: 7.5-8 hours

Sleep score: 78-82

REM sleep: 20-25% (maintained)

Deep sleep: 15-20% (optimal)

Physical recovery: 75-80

Mental recovery: 65-75

The difference: 15-30 minutes more deep sleep = significantly better physical recovery and next-day function

The ANCOR Evening Protocol

Timeline for Optimal Sleep:

4:00-6:00 PM: ANCOR Training Session (if workout day)

Full proprioceptive loading

Heavy compound movements

Slow tempo, full ROM

Heat therapy immediately after (5-10 min)

6:00 PM: Hydration Cutoff

Stop or greatly reduce fluid intake

This prevents nighttime bathroom trips

Exception: minimal water for supplements

7:00 PM: Recovery Meal + Magnesium

Eat your evening meal

Include quality protein

Magnesium glycinate 200-420mg with food

Can use small amount of liquid with meal

7:00-8:00 PM: Active Wind-Down

Light activity only (walking, stretching)

No stimulating content

Dim lights

Begin sensory reduction

8:00 PM: Amber Glasses On

Blocks blue light

Protects melatonin production

Wear until bedtime

Critical for sleep onset

8:15 PM: Final Bathroom Trip

Empty bladder

Takes advantage of 75-90 min window after eating/supplements

Reduces nighttime wakes

8:30 PM: Bedtime Routine

Take remaining supplements in 2oz water maximum

Glycine 3-4g (supports sleep architecture)

L-theanine 100-200mg (if used)

NAC, inositol (if used)

Optional: sleep meditation, sound bath

Lights out

Total evening fluid: 2-4oz (vs. 8-16oz if not restricted)

Nighttime Wake Protocol

When You Wake in the Middle of the Night:

IMMEDIATE:

Don amber glasses BEFORE any light exposure

Keep them on bedside table

Put on before looking at clock/phone

Even brief blue light disrupts melatonin

Use minimal light only

Night light if needed

Phone on lowest brightness + night mode

Look through sheet if checking time

Less light = faster return to sleep

Assess your state (Body awareness)

Do you feel internal pressure?

Is there burning sensation?

Are you wired or just awake?

Trust your interoception

Decision Tree: Glycine or Not?

TAKE GLYCINE (1-2g in 2oz water) IF:

✅ You feel internal pressure building

✅ Skin has burning/electrical sensation

✅ Mind is racing or anxious

✅ Body feels tense or wired

✅ You sense you won't easily return to sleep

SKIP GLYCINE IF:

✅ You feel calm and stable

✅ Just briefly awake (common, normal)

✅ Body feels relaxed

✅ You trust you'll fall back asleep

✅ Previous glycine dose may still be active

The key: Trust your body's feedback.

Over time, you'll know which wakes need intervention and which don't.

After Taking Glycine (or Deciding to Skip):

Return to bed protocol:

Lie down immediately

Don't stay up "waiting for it to work"

Get horizontal quickly

Soft gaze (eyes closed or open)

Don't focus on anything

Let vision be soft/peripheral

Long exhales

4 seconds in

6-8 seconds out

3-5 cycles

Body scan or progressive relaxation

Notice areas of tension

Gently release

Don't force anything

Allow sleep to return naturally

Don't "try" to sleep

Just rest and allow

Most people return to sleep within 5-15 minutes using this protocol.

Optimizing Each Sleep Stage

For Better Deep Sleep:

Training factors:

✅ Finish workouts by 6 PM

✅ Heavy compound movements (squats, deadlifts)

✅ Adequate volume (3-5 sets, challenging load)

✅ Not so much that you're exhausted

Evening factors:

✅ Hot shower/sauna 60-90 min before bed

✅ Magnesium glycinate 200-420mg

✅ Cool bedroom (65-68°F ideal)

✅ Darkness and quiet

Why hot shower works:

Raises core temperature temporarily

Then body temperature drops

This drop signals deep sleep onset

Timing matters: 60-90 min before bed

What reduces deep sleep:

❌ Late workouts (after 7 PM)

❌ Alcohol

❌ High stress/cortisol

❌ Warm sleeping environment

❌ Caffeine after 2 PM

For Better REM Sleep:

Training factors:

✅ Consistent sleep schedule (same bedtime daily)

✅ Not overtraining (adequate recovery days)

✅ Manage training stress

Evening factors:

✅ Glycine 3-4g at bedtime (enhances REM)

✅ L-theanine (for some people)

✅ Adequate total sleep time (REM increases in later cycles)

✅ Magnesium (supports neurotransmitter function)

What reduces REM:

❌ Alcohol (significantly suppresses REM)

❌ Sleep deprivation

❌ High anxiety/stress

❌ Some medications (check with doctor)

❌ Irregular sleep schedule

For Fewer Nighttime Awakenings:

Hydration strategy:

✅ Stop fluids at 6 PM (or 3-4 hours before bed)

✅ Minimal water with bedtime supplements (2oz max)

✅ Empty bladder 15-30 min before sleep

✅ Total evening fluid: 2-4oz

Why this works:

Bladder pressure is major wake trigger

75-90 min cycle from fluid intake to bladder fullness

Strategic timing minimizes nighttime bathroom trips

Other factors:

✅ Cool, dark, quiet room

✅ Comfortable sleeping position

✅ Not too much food right before bed

✅ Magnesium (reduces restless legs, muscle tension)

Sleep Tracking & Optimization

What to Track:

Nightly metrics:

Total sleep duration

Sleep stages (Light, Deep, REM, Awake)

Number of awakenings

Time awake during night

Resting heart rate

Respiratory rate (if available)

Subjective metrics:

How you felt waking up

Energy levels throughout day

Internal pressure/burning (presence/absence)

Mood stability

Cognitive clarity

Training metrics:

Workout timing

Training intensity/volume

How sore you are

Analyzing Patterns:

Compare workout timing:

Morning workouts → Deep sleep %?

Afternoon workouts → Deep sleep %?

Evening workouts → Deep sleep %?

Find YOUR optimal window.

Compare hydration timing:

Earlier cutoff → Fewer wakes?

Later cutoff → More wakes?

Compare supplement timing:

Magnesium dose?

Glycine dose?

Timing of each?

Target Ranges:

Good sleep looks like:

Total duration: 7-9 hours

Deep sleep: 15-20% (1-2 hours)

REM sleep: 20-25% (1.5-2 hours)

Awakenings: 2-4 times, < 5-10 min each

Total wake time: < 30 minutes

Sleep score: 75-85+ (if using tracker)

Don't obsess over perfect numbers.

How you FEEL is more important than any metric.

Troubleshooting Sleep Issues

Problem: Can't Fall Asleep (Sleep Onset Insomnia)

Common causes:

Late workout (sympathetic still activated)

Blue light exposure

Stress/rumination

Not enough sleep pressure built up

ANCOR solutions:

✅ Finish workout by 6 PM

✅ Amber glasses 8 PM onward

✅ 10 min body sway + breathing before bed

✅ Hot shower 60-90 min before bed

✅ Magnesium + glycine at bedtime

✅ Consistent bedtime (builds routine)

Problem: Frequent Nighttime Awakenings

Common causes:

Bladder pressure (too much evening fluid)

Hot sleeping environment

Stress/anxiety

Blood sugar crashes

ANCOR solutions:

✅ Stop fluids at 6 PM

✅ Minimal water with supplements (2oz)

✅ Empty bladder before bed

✅ Cool room (65-68°F)

✅ Bedtime protein (Greek yogurt)

✅ Glycine available for middle-of-night use

Problem: Low Deep Sleep %

Common causes:

Late workouts

Hot sleeping environment

Overtraining

Stress

Alcohol

ANCOR solutions:

✅ Move workouts to afternoon (finish by 6 PM)

✅ Hot shower 60-90 min before bed

✅ Adequate magnesium (300-420mg)

✅ Cool, dark, quiet room

✅ Rest days between heavy sessions

✅ Address daytime stressors

Problem: Low REM Sleep %

Common causes:

Sleep deprivation

Alcohol use

High stress

Irregular schedule

Some medications

ANCOR solutions:

✅ Ensure adequate total sleep (REM in later cycles)

✅ Glycine 3-4g at bedtime

✅ L-theanine if responsive

✅ Consistent sleep schedule

✅ Manage daytime stress with full ANCOR

Problem: Waking Early, Can't Return to Sleep

Common causes:

Anxiety/stress

Low blood sugar

Cortisol spike (natural around 4-5 AM)

Insufficient sleep pressure

ANCOR solutions:

✅ Glycine 1-2g when you wake

✅ Amber glasses before any light

✅ Slow breathing protocol

✅ Body sway while standing (if awake enough)

✅ Don't look at clock/phone (increases anxiety)

✅ Bedtime protein to stabilize blood sugar

Advanced: Sleep Hygiene Integration

Bedroom Environment:

Temperature:

65-68°F ideal

Cooler is better than warmer

Your body needs to cool down to sleep deeply

Darkness:

Complete darkness if possible

Blackout curtains

No LED lights (cover or remove)

Use amber nightlight if needed

Quiet:

White noise machine (if helpful)

Earplugs (if needed)

Address noise sources

Comfort:

Good mattress

Comfortable pillow

Breathable bedding

Pre-Sleep Routine (30-60 min):

The ANCOR wind-down:

60 min before bed:

Hot shower or bath

Body temperature rises then falls

30 min before bed:

Dim all lights

Amber glasses on

No screens (or only through amber glasses)

Slow activities (reading, stretching)

15 min before bed:

Final bathroom trip

Supplements in minimal water

Body scan or meditation

Bedtime:

10 breaths: 4 in, 6-8 out

Progressive relaxation

Allow sleep to come

What to Avoid Before Bed:

3-4 hours:

❌ Heavy meals

❌ Vigorous exercise

❌ Stressful activities/conversations

2-3 hours:

❌ Caffeine (or earlier if sensitive)

❌ Alcohol

❌ Large amounts of fluid

1 hour:

❌ Bright lights

❌ Blue light (unless wearing amber glasses)

❌ Stimulating content (action movies, news, etc.)

❌ Work or problem-solving

Special Considerations

For Shift Workers:

Challenges:

Irregular sleep schedule

Sleeping during day

Light exposure at wrong times

ANCOR adaptations:

Maintain workout → sleep interval (6+ hours)

Blackout bedroom completely

Amber glasses during "evening" (pre-sleep)

Same protocols, shifted timing

Consistency within your schedule

For Insomnia:

If chronic sleep issues persist:

Work with sleep specialist

ANCOR supports but doesn't replace treatment

May need CBT-I (Cognitive Behavioral Therapy for Insomnia)

Rule out sleep apnea, other disorders

ANCOR helps by:

Reducing baseline arousal

Building parasympathetic tone

Providing regulation tools

Supporting overall nervous system health

For Sensory Sensitivity:

Sleep environment challenges:

Tags in sheets/clothing

Temperature regulation difficulty

Sound sensitivity

Light sensitivity

Adaptations:

Tagless bedding

Weighted blanket (deep pressure)

Temperature-regulating materials

Multiple layers for adjustment

White noise machine

Complete darkness setup

Supplement Timing for Sleep

Evening (7 PM with meal):

Magnesium glycinate: 200-420mg

Supports muscle relaxation

Enhances parasympathetic tone

Prepares body for sleep

Bedtime (8:30 PM):

Glycine: 3-4g

Improves sleep quality

Enhances deep sleep

Supports REM architecture

Reduces sleep onset time

L-theanine: 100-200mg (optional)

Calming without sedation

Supports sleep onset

May enhance sleep quality

NAC: 600mg (if using)

Supports glutamate balance

Evening dose for some people

Myo-inositol: 1-3g (if using)

May support sleep quality

Reduces rumination for some

Middle of Night (as needed):

Glycine: 1-2g

ONLY if you assess you need it

In minimal water (2oz)

Helps return to sleep

Skip if feeling calm/stable

Tracking Sleep Optimization

Simple Weekly Log:

Each morning, note:

Bedtime last night: ______

Wake time: ______

Total sleep: ______

of awakenings: ______

Took middle-night glycine? Y / N

How I feel (1-10): ______

Each week, note:

Workout times this week: ______

Average sleep duration: ______

Average sleep quality (1-10): ______

Meltdown frequency: ______

Every 2-4 weeks:

Review patterns

Adjust workout timing if needed

Modify supplement doses if needed

Note what's working

Integration with Full ANCOR

Sleep is where everything consolidates:

Daytime ANCOR:

Proprioceptive training

Physiological fueling

Micro-regulation techniques

Stress management

Sleep:

Processes and integrates all of above

Repairs tissue from training

Consolidates regulation gains

Resets for next day

Without good sleep:

Everything else is less effective

Baseline arousal stays elevated

Recovery is incomplete

Meltdown threshold lowers

With optimized sleep:

All ANCOR benefits amplified

Better baseline regulation

Wider window of tolerance

More resilient nervous system

Summary: ANCOR Sleep Optimization

Core Principles:

1. Timing Matters

Finish workouts by 6 PM for optimal deep sleep

Stop fluids 3-4 hours before bed

Hot shower 60-90 min before bed

Consistent schedule

2. Evening Protocol

6 PM: Stop fluids

7 PM: Meal + magnesium

8 PM: Amber glasses

8:15 PM: Empty bladder

8:30 PM: Bedtime supplements + sleep

3. Nighttime Wake Protocol

Amber glasses IMMEDIATELY

Minimal light exposure

Assess need for glycine

Trust your body

Quick return to bed

4. Track & Optimize

Note workout timing vs. sleep quality

Find YOUR patterns

Adjust based on data

Feel is more important than metrics

5. Integration

Sleep supports all ANCOR work

ANCOR supports better sleep

Synergistic relationship

Optimize both for best results

Good sleep isn't optional for nervous system regulation.

It's where the magic happens.

Use these protocols to ensure your ANCOR work consolidates, integrates, and delivers sustained results.

Part of the ANCOR Method - Created by Seth A. Horn (2025)

ANCOR Sleep Optimization Guide

Free for personal and non-profit use (CC BY-NC-SA 4.0)

Contact: ancormethod@gmail.com

Website: ancormethod.com