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Sleep Optimization
Practical strategies for improving sleep quality, duration, and timing. Covers behavioral approaches, environmental setup, supplements, tracking technology, and emerging methods.
📅 Created: 2/8/2026, 3:25:26 PM
- Get bright morning light within 30 minutes of waking 5
- Maintain a consistent wake time 7 days a week 5
- Gradually shift your sleep window by 15-30 minutes 4
- Use strategic melatonin timing for circadian shifting 4
- Identify your chronotype and reduce social jetlag 4
- Use light therapy for shift work or jet lag 4
- Set bedroom temperature to 60-67 degrees F 5
- Use a sunrise alarm clock to wake naturally 4
- Try a cooling mattress pad for active temperature control 4
- Choose the right mattress firmness and pillow height 4
- Improve bedroom air quality and ventilation 4
- Add a white noise machine or app 4
- Install blackout curtains or use a sleep mask 5
- Evaluate the Huberman sleep cocktail 3
- Skip valerian root — evidence is inconsistent 3
- Understand why oral GABA and CBD disappoint 3
- Try ashwagandha for stress-driven insomnia 4
- Consider L-theanine for calm without sedation 4
- Try tart cherry juice for natural melatonin 4
- Use low-dose melatonin for circadian shifting 4
- Start with magnesium glycinate or threonate 5
- Block blue light 2 hours before sleep 4
- Try L-theanine for relaxation without drowsiness 3
- Try low-dose melatonin for sleep timing 4
- Write a worry journal before bed 4
- Take magnesium glycinate before bed 4
- Use progressive muscle relaxation 4
- Take a warm shower 90 minutes before bed 5
- Practice the military sleep method 4