The Sleep Protocol · 10 Days
You sleep seven hours.
You wake up feeling like you slept four.
Ten evenings. One practice per night. Type-specific for your dosha. By Day 10: a complete evening wind-down you'll still be doing at Day 60.
Claim My SpotThe problem — in your words
You've tried the list.
Melatonin. Magnesium glycinate. Blue-light glasses. Phone in another room. A cooling mattress pad. A white noise machine. Calm. Yoga Nidra on YouTube. A weighted blanket. "Sleep hygiene" articles that told you things you already knew.
Some of it helped for a week. Then it stopped. And the part that really gets under your skin: the tracker says you got seven hours. You know what seven hours is supposed to feel like. This isn't it.
"I've tried a lot. Nothing sticks."
"I don't know what to do. It's confusing."
"I start strong then fall off."
That's 67% of you, combined. That's not a willpower problem. It's a structure problem.
The variable you haven't tried
Ratricharya — the evening practice
most modern people don't have.
You probably have some version of a morning routine. Now think about your evening. What's the sequence your body recognizes as "the day is ending"? For most people: there isn't one.
The 10 p.m. Pitta window. From 6 to 10 p.m. is Kapha time — heavy, slow, drowsy. That wave of tiredness around 9 p.m.? That's your body saying, go to bed now. At 10 p.m., Pitta activates. The second wind. The burst of energy. The sudden urge to clean the kitchen at 11:30.
That second wind is not productivity. It's dysregulated Pitta. And it's the single most common reason this audience struggles to fall asleep.
Ratricharya is the evening counterpart to dinacharya. Light dinner well before bed. A wind-down window. Padabhyanga — warm oil on the soles of the feet, two minutes per foot. Cotton socks. Lights out. It's a sequence that replaces the nothing you're currently doing between dinner and collapse.
Introducing
The Sleep Protocol
Ten days. One practice per night. Type-specific. No live calls. Do it when you get in bed. Fifteen minutes or less.
Short, direct teachings — one per night. The Ayurvedic mechanism, then the practice. Watch on your phone before you start.
Same teaching, audio-only. For the nights you'd rather close your eyes and listen.
~30 pages. Ratricharya quick-reference, oil guide by dosha, breathing techniques, the 10 p.m. rule.
Day 1 sleep intake, Day 5 mid-check, Day 10 outtake + the "what to keep" decision sheet.
The full ratricharya sequence on one page — your times, your oil, your breathing technique. Put it on the nightstand.
What you do NOT get: Not a 50-hour video library. Not another subscription. Not a live call you have to show up for. Not more screen time than you want. Less phone, more practice. Fifteen minutes. In bed. Lights off after.
The Arc
Five days to see what's stealing your sleep.
Five days to install what replaces it.
Module 1 — Audit
Days 1–5
- Day 1: Map your current pattern through the Ayurvedic lens
- Day 2: The 10 p.m. rule — why you get a second wind
- Day 3: What you ate, when, and how it's sitting at midnight
- Day 4: Screens, light, and sensory withdrawal
- Day 5: Padabhyanga — the practice most people skip
By Day 5: identified your dominant sleep disruption pattern, started padabhyanga, moved dinner earlier by 30+ minutes.
Module 2 — Install
Days 6–10
- Day 6: Ratricharya — the full evening practice
- Day 7: Vata sleep — racing mind, 2 a.m. waking
- Day 8: Pitta sleep — can't fall asleep, hot and restless
- Day 9: Kapha sleep — oversleeping, grogginess
- Day 10: What to keep, what to drop, the next layer
By Day 10: a complete ratricharya sequence personalized to your dosha, practiced 5+ consecutive nights.
Who this is for
Is the Sleep Protocol right for you?
For you if…
- Your tracker says seven hours but your body says four
- You've tried melatonin, magnesium, screen rules — still not sleeping well
- You wake at 2 a.m. with a racing mind, or can't fall asleep before midnight
- You want a hands-on evening practice, not another thing to read
- You know your dosha (or will take the free quiz before starting)
Not for you if…
- You have a diagnosed sleep disorder — see your sleep specialist
- You're looking for a medical protocol for a clinical condition
- You want a supplement stack, not a practice
- You don't have 15 minutes in the evening
Pricing
Ten days. One evening practice. One price.
First 48 hours only
Single payment. No subscription. No auto-renew. Less than a single bottle of melatonin gummies.
Claim My Spot7-day full refund — no questions, no hoops
Standard price
Same protocol. Same access. Same everything.
Claim My Spot7-day full refund — no questions, no hoops
Frequently asked
Your questions, answered.
I've already tried melatonin, magnesium, and every sleep hygiene tip. Why would this be different?
Because those are isolated fixes — one molecule, one mineral, one input. Ratricharya is the system. It addresses dinner timing, sensory load, nervous system state, and the physical practice of grounding the body before bed — matched to your dosha type. One practice per night, in order, for ten nights.
I don't have time for a long evening routine.
The protocol is 10–15 minutes per evening. Most of that is padabhyanga (foot oiling — four minutes total) and a short breathing practice. You do it sitting on the edge of your bed. It's the minimum effective dose.
I don't know my dosha. Can I still do this?
Yes — but take the free dosha quiz at thenaturallaw.com before Day 1. The protocol is type-specific from Day 5 onward.
I have a diagnosed sleep condition. Is this safe?
The Sleep Protocol is a lifestyle practice — evening routine, meal timing, breathing, foot oiling. It does not replace medical treatment. If you have a diagnosed sleep disorder (apnea, narcolepsy, restless leg syndrome), consult your provider before starting.
Is this just the ratricharya section from the Dosha Protocol?
No. The Dosha Protocol teaches ratricharya as one topic on Day 15. The Sleep Protocol is the deep-dive: ten full days on evening practice, type-specific variations for Vata, Pitta, and Kapha sleep disruption patterns, padabhyanga instruction, and the 10 p.m. Pitta mechanism.
What if I miss a night?
Pick up the next night. The protocol is rhythm, not perfection. The sequence matters more than zero gaps.
Do I need to buy oils or herbs?
One bottle of oil: sesame oil for Vata or Kapha (any grocery store, organic, cold-pressed, untoasted), or coconut oil for Pitta. No supplements. No herb orders. Under five dollars.
Is there a live call?
No. Questions are answered via a pinned thread. This is deliberate: the protocol is designed to be done in the evening, on your own, at your pace. No scheduling.
What happens after Day 10?
Day 10 asks you to pick the two or three practices that earned their place — the ones you'll keep doing past the protocol. If you want to go deeper: the Nervous System Reset addresses the full nervous system. Or you keep your evening practice and buy nothing else.
Enough reading. Start the practice.
Ten nights. Fifteen minutes.
In bed. Lights off after.
Sleep is not the goal. Sleep is the signal. It's the signal that the evening is working. That the body is winding down on time. That the fire that was supposed to do its repair work overnight is doing it — instead of keeping you awake at 11:30.
Sleep is the number one ojas builder. How you sleep now is how you age.
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