# PeakHealth Protocols

> Evidence-based health optimization protocols synthesized from leading experts and primary research.

## Sleep
- [How Can I Sleep Better? A Complete Evidence-Based Guide](/sleep/complete-guide-to-better-sleep/): A practical overview of the habits with the strongest evidence for better sleep: consistent timing, light, caffeine, temperature and nutrition.
- [How Many Hours Before Bed Should I Stop Caffeine?](/sleep/caffeine-cutoff-time/): Research suggests caffeine taken even six hours before bed can reduce sleep. A practical cutoff is at least eight hours before bedtime, adjusted to your sensitivity.
- [What Is the Best Bedroom Temperature for Sleep?](/sleep/bedroom-temperature-for-sleep/): Most sleep research points to a cool bedroom, roughly 18–20 °C (65–68 °F), because a falling core body temperature helps initiate and maintain sleep.
- [What Is the Best Time to Take Magnesium for Sleep?](/sleep/magnesium-for-sleep/): When studies gave magnesium for sleep, they typically used it in the evening. Here is how timing, forms and dosing have been handled in the research.
- [Oura vs Whoop for Sleep Tracking: Which Is Better?](/sleep/oura-vs-whoop-sleep-tracking/): A neutral comparison of the Oura ring and the Whoop band for sleep tracking: form factor, metrics, subscription costs and accuracy caveats.

## Light & Circadian Rhythm
- [How Does Light Affect Your Circadian Rhythm? A Practical Guide](/light/light-and-circadian-rhythm-guide/): Light is the strongest signal for your body clock. Learn how morning light, evening dimming and darkness at night shape sleep timing and alertness.
- [How Long Should You Get Morning Sunlight?](/light/morning-sunlight-protocol/): A simple morning sunlight routine: get outdoors within an hour of waking for roughly 10 to 30 minutes, longer on overcast days.

## Cold & Heat Exposure
- [Cold and Heat Exposure: What Does the Evidence Say?](/cold-heat/cold-and-heat-exposure-guide/): An evidence-based overview of cold plunges, cold showers and sauna: what each does physiologically, common protocols and the limits of the research.
- [Sauna Protocol for Recovery: How Long and How Often?](/cold-heat/sauna-protocol-for-recovery/): Observational research links frequent sauna use with health benefits. Studies typically used 15 to 20 minutes at about 80 to 100 degrees Celsius, several times a week.

## Supplements
- [Which Supplements Actually Work? An Evidence-Based Guide](/supplements/evidence-based-supplements-guide/): A short, sceptical guide to the supplements with the strongest research behind them, how to judge claims, and where to start.
- [How Much Creatine Should You Take per Day?](/supplements/creatine-dosing/): Studies commonly used 3 to 5 grams of creatine monohydrate daily, with or without a short loading phase. Here is the evidence and how timing fits in.

## Exercise & Recovery
- [How Much Exercise Do You Need, and How Should You Recover?](/exercise-recovery/exercise-and-recovery-guide/): A guide to weekly exercise targets, the balance of easy and hard training, and the recovery habits that matter most.
- [What Is Zone 2 Cardio and How Often Should You Do It?](/exercise-recovery/zone-2-cardio/): Zone 2 is steady, conversational-pace aerobic exercise. Many coaches suggest 2 to 4 sessions of 30 to 60 minutes per week.

## Focus & Cognition
- [How Can I Improve Focus and Cognitive Performance?](/focus-cognition/focus-and-cognition-guide/): An evidence-based look at what reliably supports focus: sleep, exercise, light and caffeine first, with realistic expectations for supplements.
- [Caffeine and L-Theanine: Does the Combination Improve Focus?](/focus-cognition/caffeine-and-l-theanine/): Studies commonly pair about 100 mg of caffeine with 200 mg of L-theanine. The combination may help attention with fewer jitters, but effects are small.

## Optional
- [About & Methodology](/about/)