Sleep

View bright light within 60 minutes of waking to set your circadian clock. This triggers a cortisol pulse and starts a timer for melatonin release 14-16 hours later.

Keep your bedroom at 65-68°F and take a warm shower 1-2 hours before bed. Core temperature drop is a key trigger for sleep onset and deep sleep.

Set one wake time and stick to it 7 days/week. This anchors your entire circadian system more reliably than any other single habit.

No caffeine after ~2pm (for 10pm bedtime). Caffeine's 5-6 hour half-life means afternoon intake significantly reduces deep sleep even if you fall asleep fine.

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.

3g glycine before bed lowers core temperature and enhances deep sleep. Studies show improved next-day performance even with restricted sleep.

The complete sleep environment and behavior checklist. Combine darkness, cool temperature, consistency, and a wind-down routine for best results.

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.

Keep wake time within a 30-minute window every day to stabilize circadian timing before optimizing bedtime.

Use a simple daily sleep diary to identify sleep timing, caffeine, alcohol, naps, and wakefulness patterns.

Move caffeine earlier and test a personal cutoff, starting at least 8 hours before bedtime for sensitive sleepers.

Rebuild the bed as a cue for sleep by leaving bed during prolonged wakefulness and returning only when sleepy.

Use destination-timed light, darkness, and optional melatonin planning to shift faster across time zones.

Take 200mg elemental magnesium as L-threonate before bed. This form uniquely crosses the blood-brain barrier, supporting GABA activity and sleep depth.

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.

Use short early-afternoon naps without letting late or long naps erode nighttime sleep pressure.