WRECK Protocol
The protocol recommends moving bedtime 30 minutes earlier every three days until reaching 7.5 hours of sleep opportunity. The protocol emphasizes a fixed wake time because wake time anchors the circadian clock. The protocol recommends a sl…
1 sources - 5 claims
The protocol recommends moving bedtime 30 minutes earlier every three days until reaching 7.5 hours of sleep opportunity. The protocol emphasizes a fixed wake time because wake time anchors the circadian clock. The protocol recommends a sleeping-room temperature of 60–67°F to support deep sleep. Checking a phone or screen within 30 minutes of the fixed wake time is described as undermining all three WRECK components. The WRECK Protocol is a three-component intervention intended to restore sleep architecture within 72 hours.