Don’t Chase Sleep. Engineer It.

Most people think sleep is something you do. It isn’t. Sleep is something that happens when the conditions are right.

If you are lying in bed “trying” to sleep, you are fighting a losing battle. Your body is a biological machine that responds to signals. If your environment signals “alertness” (bright lights, noise, heat), you will stay awake. If it signals “safety” (darkness, cool air, quiet), you will sleep.

We created the SahajNidra Protocol to help you transform your bedroom from a stress zone into a recovery chamber.

Phase 1: Light (The Melatonin Trigger)

Your body needs darkness to produce Melatonin, the hormone that regulates sleep cycles.

• The 60-Minute Sunset: Turn off all bright white overhead lights 60 minutes before bed.
• Warm Glow Only: Switch to bedside lamps with warm yellow/orange bulbs.
• The Hand Test: Turn off the lights. Can you see your hand in front of your face? If yes, your room isn’t dark enough. Use heavy curtains or a sleep mask.
• The Blue Light Ban: Keep screens (Phones, Laptops, TVs) out of the bedroom after 10:00 PM.

Phase 2: Air & Temperature (The Hibernation Trigger)

Your body temperature must drop 1-2 degrees to initiate deep sleep.

• Cool Down: Set your fan or AC to keep the room cool (ideally between 18°C – 23°C). A cold room signals your body to hibernate.
• The Dust Audit: Dust allergies are a leading cause of snoring. Vacuum your curtains and wipe fan blades weekly.
• Humidity Check: If you use AC, the air might be too dry, irritating your nose. Keep a bowl of water in the room or use a humidifier.

Phase 3: Sound (The Safety Trigger)

Sudden noises trigger a “fight or flight” response, even if they don’t fully wake you up.

• Masking: If you live in a noisy area (traffic, dogs), use a fan or a “Pink Noise” playlist to mask the spikes in sound.
• Silent Mode: Not vibrate. Silent. Or better yet, leave the phone in the living room.

Phase 4: The Foundation (Structure)

The Pillow Check: Lie on your side. Is your nose aligned with your belly button? If your head tilts up or down, your pillow height is wrong.

Mattress Support: If you wake up with lower back pain, your mattress may be too soft for your sleeping position.

Phase 5: The Mental Zone (Psychological Safety)

Your brain cannot fully power down if it detects “unfinished business” or digital threats nearby.

• No-Tech Radius: Your phone should charge at least 3 feet away from your bed (or ideally, in another room). If you can reach it without getting up, you will use it.
• Clutter-Free Line of Sight: Do not store work files, laundry piles, or chaotic clutter where your eyes naturally rest. Visual chaos triggers low-level cortisol (stress) spikes that delay sleep onset.

✅ Founder’s Tip: If you can't do everything on this list tonight, start with Phase 1 (Lighting) and Phase 2 (Air Quality). Fixing just these two factors usually solves 50% of the struggle.