Bedroom Temperature Optimization
Maintaining bedroom temperature at 60-67°F (15-19°C) to align with the body's natural thermoregulation during sleep. Core body...
0 hours extra (one-time setup)
Bedtime Yoga Sequence (10 Minutes)
A gentle 10-minute yoga sequence specifically for sleep: legs up the wall, reclined butterfly, supine twist, child's pose, and...
10 minutes before bed
Blue Light Blocking
Wearing amber-tinted glasses in the evening to block blue light that suppresses melatonin production. Substantial evidence for...
0 hours extra (just wear glasses during normal evening activities)
Bryan Johnson Sleep Optimization
Bryan Johnson's sleep protocol targets 8.5 hours in bed (8:30 PM to 5:00 AM) with strict environmental and behavioral controls...
60 min wind-down + 8-8.5 hours sleep = 9-9.5 hours total
CBT-I (Cognitive Behavioral Therapy for Insomnia)
Multi-component clinical treatment for insomnia delivered over 6-8 sessions, combining sleep restriction, stimulus control...
30 min/day for practices + weekly 30-60 min sessions (6-8 weeks total)
Caffeine Cutoff Protocol
Stopping caffeine consumption by early afternoon (before 2pm) to prevent sleep disruption. Research shows caffeine consumed even...
0 hours extra
Circadian Light Protocol
Align your artificial light exposure with your circadian rhythm: bright blue-enriched light in the morning (10,000 lux), natural...
10-30 minutes of light exposure, plus evening habit changes
Cognitive Shuffling for Insomnia
Can't fall asleep because your mind is racing? The cognitive shuffle: pick a random word, then visualize random objects starting...
5-15 minutes (usually asleep before finishing)
Consistent Wake Time
Waking at the same time every day — including weekends — to anchor the circadian rhythm. A regular arousal time strengthens...
0 hours extra
Dave Asprey Sleep Biohacking Stack
Asprey's protocol for maximizing deep sleep: TrueDark glasses 1-2 hours before bed, bedroom at 65°F, sleep on an Ooler/ChiliPad...
10 minutes of evening prep
Digital Sunset Protocol
Set a specific time each evening (e.g., 9 PM) after which NO screens are allowed. Phone goes on airplane mode, laptop closes, TV...
No extra time — replaces screen time with analog time
Evening Wind-Down Protocol
A structured 60-90 minute pre-sleep ritual that prepares your body and mind for deep sleep. Dim lights, cool down, process the...
60-90 minutes before bed
Evening Wind-Down Routine
Structured 30-60 minute pre-sleep routine that transitions the nervous system from sympathetic (alert) to parasympathetic (rest)...
30-60 min/day
Huberman Sleep Stack
The most widely adopted supplement protocol for sleep from any podcast: Magnesium L-threonate (145mg), L-theanine (200-400mg)...
1 minute to take supplements
Magnesium Supplementation for Sleep
Taking magnesium before bed to improve sleep quality and reduce insomnia symptoms. Magnesium L-threonate crosses the blood-brain...
1 minute/day
Mouth Taping for Sleep
Tape your mouth shut during sleep to enforce nasal breathing. Reduces snoring, improves sleep quality, reduces dry mouth, and...
10 seconds to apply
Sleep Consistency Protocol
The single most important sleep variable isn't how LONG you sleep — it's how CONSISTENT your sleep timing is. Going to bed and...
No extra time — just discipline about timing
Sleep Divorce (Separate Sleep Optimization)
If your partner snores, moves, has a different sleep schedule, or runs hot while you run cold — consider sleeping in separate...
No extra time — better time
Sleep Hygiene Checklist (Non-Negotiable 7)
Seven non-negotiable sleep rules that every sleep researcher agrees on. Not hacks or biohacks — the fundamentals. Most people who...
No extra time — just consistent habits
Sleep Hygiene Protocol
Set of behavioral and environmental practices that promote consistent, restorative sleep. Controls the environment and behaviors...
30-60 min/day (wind-down routine)
Sleep Restriction Therapy
Core CBT-I technique that temporarily limits time in bed to match actual sleep time, creating mild sleep deprivation that...
15 min/day for diary + following the protocol
Sleep Tracking
Using wearable devices or smart rings to objectively monitor sleep stages, duration, and quality metrics. Provides data-driven...
5-10 min/day reviewing data