Shift work and high-stress environments destroy sleep quality. This protocol actively lowers cortisol, clears the mind, and physically prepares your body for critical recovery.
Adrenaline Down-Regulation: Complete a 10-minute progressive muscle relaxation sequence and log stress/hypervigilance symptoms in the Body tab.
Repeats: dailyShift Meal Macros Check: Verify your final meal logged in the Body tab is protein-heavy and low-sugar to balance your macros & micros before bed.
Repeats: dailyCognitive Offloading: Braindump all lingering case thoughts, shift events, or to-dos into the Notes Checklist so your mind is completely empty.
Repeats: daily