Sleep
Compare routines that may support circadian timing, sleep consistency, and calmer evenings, from morning light exposure to pre-bed habits.
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Sleep Protocols
16 of 16Wellness education only. Review each protocol's caveats, contraindications, and source notes before changing your routine.
Morning Sunlight Exposure
Use outdoor morning light within 60 minutes of waking as a practical cue that may help anchor circadian timing and a consistent morning routine.
Caveat for Morning Sunlight Exposure: Review first: Photosensitivity conditions
Sleep Temperature Optimization
Try a cooler bedroom and a warm pre-bed shower as adjustable sleep-environment cues, then track comfort and sleep timing for a week.
Consistent Wake Time
Set one wake time and stick to it 7 days/week. This anchors your entire circadian system more reliably than any other single habit.
Caveat for Consistent Wake Time: Review first: Shift workers may need adapted approach
Caffeine Curfew
Set a personal caffeine curfew, audit hidden sources, and track sleep timing or next-day energy for 1-2 weeks.
Caveat for Caffeine Curfew: Review first: Pregnancy or breastfeeding
Blue Light Reduction
Dim lights and avoid screens 2-3 hours before bed to protect melatonin production. Use warm/amber lighting and blue-light blocking glasses if screen use is unavoidable.
Glycine for Sleep Quality
Optional 3g bedtime glycine experiment with subjective sleep and next-day fatigue tracking; review caveats before adding it to a routine.
Caveat for Glycine for Sleep Quality: Review first: Clozapine users (glycine may interact)
Sleep Hygiene Checklist
The complete sleep environment and behavior checklist. Combine darkness, cool temperature, consistency, and a wind-down routine for best results.
Consistent Sleep-Wake Schedule
Keep wake time and bedtime within about 30-60 minutes day to day. Regular timing strengthens circadian cues and reduces the physiological cost of social jet lag.
Caveat for Consistent Sleep-Wake Schedule: Review first: Shift work or caregiving demands may require a modified version
Consistent Wake Time Anchor
Keep wake time within a 30-minute window every day to stabilize circadian timing before optimizing bedtime.
Two-Week Sleep Diary
Use a simple daily sleep diary to identify sleep timing, caffeine, alcohol, naps, and wakefulness patterns.
Caffeine Curfew Audit
Move caffeine earlier and test a personal cutoff, starting at least 8 hours before bedtime for sensitive sleepers.
Caveat for Caffeine Curfew Audit: Review first: Caffeine withdrawal headaches
Stimulus Control Reset
Rebuild the bed as a cue for sleep by leaving bed during prolonged wakefulness and returning only when sleepy.
Caveat for Stimulus Control Reset: Review first: Severe sleep restriction
Jet Lag Light Plan
Use destination-timed light, darkness, and optional melatonin planning to shift faster across time zones.
Caveat for Jet Lag Light Plan: Review first: Pregnancy
Magnesium Threonate for Sleep
Take 200mg elemental magnesium as L-threonate before bed. This form uniquely crosses the blood-brain barrier, supporting GABA activity and sleep depth.
Caveat for Magnesium Threonate for Sleep: Review first: Kidney disease
Tart Cherry Juice for Sleep
Tart cherry juice is a natural source of melatonin and tryptophan-sparing compounds. Clinical trials show it increases sleep time by ~84 minutes in adults with insomnia.
Caveat for Tart Cherry Juice for Sleep: Review first: Diabetes or blood sugar regulation issues (high sugar content)
Nap Timing Guardrail
Use short early-afternoon naps without letting late or long naps erode nighttime sleep pressure.