Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing

Be sure to maintain a consistent sleep/wake schedule (+/- 1 hour) seven days a week, regardless of the time of day! The best thing you can do when all else fails is to try this sleep stack cocktail (buy single ingredient supplements so you can use what works and ditch what doesn’t): magnesium threonate (145mg, 30-60 minutes before bed) + theanine (... See more

It's impossible to overstate how important getting good sleep is for mental, cognitive, and performance health. If you get direct morning sunlight 30-60 minutes after you wake up, helps you fall asleep and stay asleep at night, while optimizing cortisol and adenosine production. You can increase alertness by waking up in the morning, increasing you... See more

In order to optimize sleep and wakefulness - even if you're tired - we need to set the deck in a way that lets your body monitor its autonomic timing and set its circadian rhythm. Eat a light breakfast and exercise a little (it doesn't have to be intense).

There is a lot of research on sleep apnea - so you should practice nasal breathing by using the following methods: (1) tape your mouth shut with medical tape while sleeping; (2) practice nasal breathing only during light exercise or cardio.

You should avoid overhead fluorescent light as much as possible between 10pm and 4am because this light will reduce your melatonin level, causing you to have trouble falling asleep and staying asleep (you should instead use soft lamps and dim screens to avoid straining your eyes). If you watch the afternoon sun from sunset in the afternoon, you can... See more