The 3 Sleep Protocols That Finally Rewired My Nights

And how I finally repaired a sleep I thought was “functional” when, in reality, it was falling apart.

For years, I was extremely proud of “not needing sleep.”

People around me kept saying:

“Valérie, it’s unbelievable, you run on 4 or 5 hours!”

The truth?

I was running on adrenaline.

And as often happens, adrenaline masks sleep debt… until the day the body says enough.

Eventually, I began consulting sleep experts — plural — because every specialist has a different approach, and let’s be honest: most sleep physicians don’t regularly update their knowledge.

So I cross-referenced their insights, added my own experiments, and since March 2025…

I have transformed my sleep.

Today, I reach 2 hours of REM sleep every night, 1h45 of deep sleep, and even on very short nights (travel, jet lag, late nights), my deep sleep still stays above one hour — even when I wake up at 3 a.m.

This is trainable.

I explain it in detail in my other sleep dossiers, but here I want to address what truly affects most of us:

You ruminate.

You think.

You can’t “shut the brain off.”

Result:

You either take too long to fall asleep (increased sleep latency),

or you wake up in the middle of the night and get stuck in a loop of hyper-vigilance.

(Sleep latency = the time between lights off and actual sleep onset. When it regularly exceeds 20 minutes, it’s a sign of dysregulation.)

The good news?

I’ve found three research-validated techniques that work 100% of the time on me… and now on thousands of my readers.