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Improve Sleep guides

Sleep is the lead domino that improves everything else.

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Protocol cards

Shift Your state instantly

Short embodied practices for turning this topic into something you can feel, not just understand.

Body-based17 MINNon-Sleep Deep Rest (NSDR)A guided relaxation practice that helps the system recover while you remain conscious.Open card ↗Body-based4 MINProgressive Muscle RelaxationA physical relaxation technique to reduce tension through systematic muscle release.Open card ↗Body-based3 MINGrounding Belly-SighAn emergency calming technique using deep-belly breaths against physical resistance.Open card ↗

Library path

Guides on Improve Sleep

11 curated entries across podcast conversations and Nervous System Mastery masterclasses.

Podcast guides

PodcastLight, Circadian Rhythm, and Nervous System Regulation: A Practical Guide with Matt MarucaA tactical Nervous System Mastery guide from Jonny Miller's conversation with Matt Maruca on using morning light, evening darkness, circadian meal timing, inner-state practice, and nervous-system discernment without turning light optimization into another source of stress.Read guide →PodcastNervous System Protocols: Morning Light, Magnesium, Movement, and BreathA practical guide from Jonny Miller's conversation with Grimhood on low-friction nervous-system protocols: sunrise light, magnesium, movement, nasal breathing, circadian rhythm, and reducing allostatic load without turning self-care into a full-time job.Read guide →PodcastMale Fertility and Preconception Health with Josh PaigenA practical Nervous System Mastery guide from Jonny Miller's conversation with Josh Paigen on male preconception health, sperm quality, blood sugar, environmental exposures, circadian rhythm, recovery, and how to work with the five pillars of fertility without turning the process into another stress spiral.Read guide →PodcastLasting Transformation: Behavior Change That Sticks with Eric ZimmerA tactical guide from Jonny Miller's conversation with Eric Zimmer on lasting transformation, recovery-support lessons, spiritual habits, emotional capacity, still points, and building behavior change that survives real life.Read guide →PodcastOCD and Self-Exploration: Stay Curious Without Feeding RuminationA practical guide from Jonny Miller's conversation with Dan Shipper on OCD, rumination, ERP, medication, self-exploration, and finding a personal metaphor that makes inner work less forceful.Read guide →PodcastFocus on What Matters Most: Build Ambition Without Nervous-System BurnoutA practical guide from Jonny Miller's conversation with Nat Eliason on focus, meaningful work, creative endurance, money anxiety, active recovery, and choosing what matters most without burning out.Read guide →PodcastHakomi, Ayahuasca, and Addiction Recovery with Alex OlshonskyA practical Nervous System Mastery guide from Jonny Miller's conversation with Alex Olshonsky on addiction, false urgency, socially acceptable compulsions, Hakomi, ayahuasca, psychedelic risk, startup culture, nervous-system narrowing, and how recovery becomes a return to sensation, relationship, and choice.Read guide →

Masterclass guides

MasterclassOptimize Your Home Environment for Nervous System HealthA practical guide to Dom Francks and Andy Bromberg’s Nervous System Mastery masterclass on shaping light, air, sound, and space so the nervous system can settle.Read guide →MasterclassHow to Improve HRV Without Turning It Into Another StressorA practical guide to Salim Najjar’s Nervous System Mastery masterclass on using heart rate variability as nervous-system feedback without obsessing over the number.Read guide →MasterclassNavigating Depression by Learning to Feel BadA practical guide to Nick Wignall’s Nervous System Mastery masterclass on depression, emotional avoidance, functional thinking, and rebuilding activation gently.Read guide →

Adjacent topic hubs

Burnout RecoveryRewire AnxietyRaise HRV Baseline

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