UNOP-Rule 18 Power Down Protocol - Let Darkness Do Its Job
- Dr Sonia Harakech
- Mar 9
- 3 min read
Updated: Oct 26
A bedtime “lights-out” strategy to help your brain detach from digital overstimulation and gently slip into deeper, more restorative sleep.
A U365 5MTS Microlearning 5 MINUTES TO SUCCESS UNOP Neuro-Hack |
UNOP Neuro-Hack 18 Power Down Protocol - Let Darkness Do Its Job
How to Do It (Steps)
Screen-Off Window: 90 minutes before bed, shut down all electronics.
Red or Amber Lights: If you need illumination, switch to low, warm-toned bulbs.
Calming Activities: Replace screen time with reading, journaling, or slow music.
No Late Stimulants: Avoid caffeine, heavy work, or stressful media in the evening.
5M2S Key Point
Your brain can’t flip the “sleep switch” under bright lights and constant stimulation. Dim everything down to signal real rest.
Origin
Rooted in circadian rhythm science and best practices from multiple sleep clinics, as well as Huberman Lab’s evening wind-down guidelines.
Science-Backed
For UNOP Neuro-Hack 18 Power Down Protocol - Let Darkness Do Its Job
Cortisol & Light: Electronic screens keep cortisol levels high, hampering melatonin release.
Consistent Routine: Over time, a predictable ritual teaches your brain when it’s time to shut off.
Improved Sleep Latency: Early electronic curfews reduce the time it takes to fall asleep.Sleep Clinic Findings
Please Rate and Comment This Publication
How did you find this Publication? What has your experience been like using its content?
Let us know in the comments at the end of that Page!
If you enjoyed this publication, please rate it to help others discover it. Be sure to subscribe or, even better, become a U365 member for more valuable publications from University 365.
Discussions To Learn Deep Dive - Podcast
Click on the Youtube image below to start the Youtube Podcast.
Discover more Dicusssions To Learn ▶️ Visit the U365-D2L Youtube Channel
Do you have questions about that Publication? Or perhaps you want to check your understanding of it. Why not try playing for a minute while improving your memory? For all these exciting activities, consider asking U.Copilot, the University 365 AI Agent trained to help you engage with knowledge and guide you toward success. U.Copilot is always available, even while you're reading a publication, at the bottom right corner of your screen. You can Always find U.Copilot right at the bottom right corner of your screen, even while reading a Publication. Alternatively, vous can open a separate windows with U.Copilot : www.u365.me/ucopilot.
Try these prompts in U.Copilot:
I just finished reading the publication "Name of Publication", and I have some questions about it: Write your question.
I have just read the Publication "Name of Publication", and I would like your help in verifying my understanding. Please ask me five questions to assess my comprehension, and provide an evaluation out of 10, along with some guided advice to improve my knowledge.
Or try your own prompts to learn and have fun...
Are you a U365 member? Suggest a book you'd like to read in five minutes,and we’ll add it for you! |
Save a crazy amount of time with our 5 MINUTES TO SUCCESS (5MTS) formula.
5MTS is University 365's Microlearning formula to help you gain knowledge in a flash. If you would like to make a suggestion for a particular book that you would like to read in less than 5 minutes, simply let us know as a member of U365 by providing the book's details in the Human Chat located at the bottom left after you have logged in. Your request will be prioritized, and you will receive a notification as soon as the book is added to our catalogue.
NOT A MEMBER YET?
DON'T FORGET TO RATE AND COMMENT ABOUT THAT PUBLICATION
Comments