Welcome to the Protocol /
You're holding a bottle of Small Hours. The capsules are one part of the protocol — this page is the other. Five rules, thirty nights, and how long to give it. It takes two minutes to read and it's the difference between "I tried a supplement once" and a routine you stick with long enough to judge.
1 — Same time, every night
Take 2 capsules with water, about 1 hour before bed. Pick your trigger — after brushing your teeth, when the kitchen light goes off — and anchor to it. Consistency is what drives results, not perfection.
2 — Caffeine curfew: 2 p.m.
Caffeine stays in your system for hours. That 4 p.m. espresso is still arguing with your brain at 10 p.m. Last coffee before 2 p.m. — this single rule can matter more than any capsule — ours included.
3 — Dim the final hour
Bright overhead light in the evening tells your brain it's noon. In the last hour before bed: lamps instead of ceiling lights, screens dimmer or away. You're not banning your phone — you're lowering the volume of light.
4 — Cool the room
65–68°F (18–20°C) is where most people sleep best. A cool room does quiet work all night.
5 — Don't chase perfect nights
One bad night doesn't break the protocol. Missed a dose? Skip it, take your normal two tonight — don't double up. Took it late? Take it anyway. The protocol works on averages over weeks, not on a perfect streak.
Two capsules is the dose. Fewer means a fraction of every ingredient, not a “light version.” More than two: no — the research amounts are already in the two. If two isn't doing it, more capsules aren't the answer — email us.
What to expect — honestly
Week 1: Start the routine — two capsules about an hour before bed, same time each night.
Weeks 2–3: Keep the routine; don't judge it yet.
Week 4+: The theanine and saffron trials ran four weeks; the ashwagandha trials, eight and ten. Judge it over that span, not one night. KSM-66® Ashwagandha supports a calmer stress response† — the trial behind that ran 60 days and gave 300 mg twice a day; we put 600 mg in one evening serving, and the formula as a whole has not been tested in its own trial. There's no melatonin in the formula.
Individual results vary. The 60‑night money-back guarantee belongs to whoever placed the order: it covers the first bottle, and on a subscription the second too — no need to send anything back. Got it as a gift? The person who ordered it can claim it.
Track your trend (optional)
If you wear an Oura, Whoop, or a watch that tracks sleep: don't judge single nights — sleep data is noisy. Look at your weekly trend across the 30 nights, and note the things trackers can't see: how fast the mind settles, and how the morning feels. A two-line note on your phone beats obsessing over a score.
Get the protocol in your inbox
Prefer it delivered? The 30-Night Protocol also arrives as a short email series — one useful note at each stage, nothing else.
This page is educational and is not medical advice — talk to your healthcare provider before starting any supplement.