This Protocol serves as a series of activities to set the body's physiology up for proper sleep

This has been described as the 10-9-3-2-1-0 Sleep Rule:

The 10-9-3-2-1-0 routine can be summarized as follows:

10 - The hours prior to sleep in which you will not drink caffeine
9 - The hours prior to sleep to get around 10-15 mins of sun on skin and face
3 - The hours prior to sleep in which you will not eat or drink anything other than water
2 - The hours prior to sleep in which you will not work
1 - The hours prior to sleep in which you will not be exposed to screens
0 - The number of times you hit the snooze button