Dr. Chen's Sleep Protocol: What Rick Actually Implemented
Dr. Chen recommended seven interventions. Rick implemented four. Those four produced a 17-point readiness improvement over three years.
The Full Protocol
At Rick's November 2022 appointment, Dr. Chen recommended: CBT-I program, consistent bedtime schedule, room temperature 65-68°F, blue light elimination 90 minutes before bed, magnesium glycinate 400mg nightly, morning light exposure 10-20 minutes, and a consistent wind-down routine. Seven interventions. Rick implemented four of them immediately.
The Four That Got Implemented
Room temperature, magnesium glycinate, blue light reduction (imperfect compliance), and a wind-down routine. These four produced the first measurable Oura improvement — readiness went from 63 in November 2022 to 74 by March 2023. Dr. Chen noted the improvement at the next appointment and did not ask about CBT-I that session. Rick recorded this in his notes.
The Three That Did Not
CBT-I: scheduled for July 2026. Consistent bedtime: partially implemented in 2024, fully in 2026 after the sleep debt analysis. Morning light exposure: still inconsistent. Rick attributes the morning light gap to competing with Oura readiness score checking in the first 15 minutes of waking.
The Gap in the Data
The four implemented interventions produced a 17-point readiness improvement. Dr. Chen's model suggested the full protocol could produce 20-25 points. The gap — roughly 5-8 points — corresponds to the unimplemented interventions. Rick starts CBT-I in July. Dr. Chen has predicted another 4-8 point improvement. Rick is tracking this in the spreadsheet.