Protocol
Poor-Sleep Pre-Competition Reset
Routine for athletes who slept poorly before an important event: normal morning, breakfast, then 20-minute lie-down reset.
Assembled by Cited from Patrick McKeown's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
2-
In a protocol
After poor sleep before an important event, do normal morning routine, eat breakfast, then lie down for a 20-minute reset to recover mental state.
“20 minutes of rest and reset
TR▶ 1:18:20Dosage20 minutes lying down after breakfastCertaintyexplicitrecommendationAfter breakfast and morning routine, lie down for 20 minutes to reset -
In a protocol
Use a guided audio (incorporating hypnosis/NLP) when waking at 3am or struggling to fall asleep — hand the rumination problem over to the recording.
“throw on my headphones... play the guided audio
TR▶ 1:06:40DosagePhone on flight mode, headphones, play guided audioCertaintypersonal onlypersonal useUse guided audio during the 20-min reset