Skip to content
Dr. Creado's 5‑Step Sleep Protocol
WANT EVEN BETTER RESULTS?
This easy-to-follow sleep protocol from Dr. Creado includes 5 clinically-backed steps you can start tonight.
01
Wake Up At The Same Time Every Day
Even on weekends. A consistent wake time keeps your brain's internal clock on track, helping you fall asleep more easily and wake up more refreshed.
02
Get Sunlight Within 30 Minutes Of Waking
Morning light exposure supports healthy melatonin production and resets your circadian rhythm. Aim for 10–15 minutes of sunlight every day.
No sun? Try AYO Glasses or BrainMD's BRIGHT MINDS Therapy Lamp for light therapy on the go.
03
No Caffeine After 2 PM
Caffeine can linger in your system for hours. To avoid sleep disruption, switch to herbal teas or decaf in the afternoon.
04
Wind Down 60–90 Minutes Before Bed
Prep your brain for sleep with a predictable nighttime routine:
• Dim the lights
• Wear blue-light blocking glasses
• Read, journal, or stretch
• Turn off screens and bright devices
• Practice Dr. Creado's 10-minute Sleep Meditation
Only get into bed when you're truly sleepy—not just tired.
05
Support Your Brain With The Right Sleep Formula
When stress, discomfort, or mental chatter get in the way of sleep, targeted supplements can help.*
Dr. Creado co-developed BrainMD's newest sleep formulas to support deep, restorative sleep—without habit-forming ingredients.*
Meet The Doctors Behind The Formulas
America's leading brain health & sleep experts
"We've done over 260,000 brain scans—and poor sleep shows up every time."
Daniel G. Amen, MD
Psychiatrist, brain health expert, 12x New York Times bestselling author, and founder of Amen Clinics & BrainMD.
"Sleep is the foundation of mental health. When you fix sleep, everything improves."
Shane Creado, MD
Board-certified sleep specialist and psychiatrist with over a decade of experience helping people optimize sleep and cognitive performance.