Get 2-10 minutes of direct sunlight exposure (without sunglasses) as close to waking as possible to properly time your cortisol and melatonin rhythms, which are foundational for sleep and wakefulness.
Minimize or avoid bright light exposure (artificial or sunlight) to your eyes after 8 p.m., and especially between 11 p.m. and 4 a.m., to prevent dopamine suppression, inhibit learning, and avoid negative mood effects.
Provide consistent light anchors by viewing bright light early in the day and around sunset, while avoiding bright light at night, to align your internal mechanisms for mood, focus, and metabolism.
In the evening, use dim lights placed low in your physical environment (e.g., on desktops or the floor) instead of overhead lights, to avoid activating neurons that shift your circadian clock.
Expose your eyes to blue and yellow light during the day (ideally from sunlight) as it is beneficial for setting circadian rhythms and promoting alertness; do not wear blue blockers during the day.
Practice Yoga Nidra or meditation for 10-30 minutes daily to promote deep relaxation, accelerate sleep onset, and improve overall relaxation skills by training your nervous system to calm down.
When struggling to control your mind (e.g., to fall asleep), use body-based techniques like specific breathing patterns, yoga nidra, or hypnosis to induce relaxation, as it’s easier to control the mind via the body.
Experiment with caffeine intake to determine your personal tolerance and optimal timing, ensuring it does not disrupt your ability to fall asleep easily and get good quality sleep.
Dissolve one packet of Element in 16-32 ounces of water and drink it first thing in the morning, and also during any physical exercise, to ensure adequate hydration and electrolyte balance for optimal brain and body function.
Take Athletic Greens once or twice a day to cover basic nutritional needs, address potential deficiencies, and support microbiome health with probiotics.
Before considering sleep supplements, prioritize establishing correct light viewing behaviors, optimizing nutrition, and ensuring regular physical activity.
If foundational behaviors are in place and sleep issues persist, consider taking 300-400mg of magnesium threonate 30-60 minutes before sleep to aid in falling asleep, after consulting a doctor.
If foundational behaviors are in place and sleep issues persist, consider taking 100-200mg of L-theanine 30-60 minutes before sleep to help quiet the mind and facilitate sleep, after consulting a doctor.
Generally avoid melatonin supplementation due to its potential to suppress puberty and its limited effectiveness for staying asleep, unless specifically advised by a healthcare professional.
Always consult with a board-certified MD or healthcare professional before adding or removing any supplements, medications, or making significant changes to your health protocols.
Use examine.com to research peer-reviewed studies and important warnings for any compound or supplement you are considering, as it provides a reliable source of information.
Do not view morning sunlight through windows or car windshields, as this significantly reduces its effectiveness (by 50x) in setting your central circadian clock.
Even on cloudy days, go outside for longer periods (e.g., 10-30 minutes) to get sufficient lux levels from scattered light, which is enough to set the circadian clock.
View sunlight for 2-10 minutes around sunset (low solar angle) to help protect your brain and body against the negative effects of light exposure later at night.
To wake up earlier and potentially increase total sleep time, set lights on a timer to turn on 45-60 minutes before your desired wake-up time, even with eyelids closed (but not under covers).
Experiment with naps (20-60 minutes) to see if they are beneficial for you, as they can restore cognitive and physical energy, but individual responses vary; avoid if you wake up groggy.
Explore science-supported hypnosis scripts (e.g., from reveriehealth.com) as a tool to achieve deep relaxation and improve sleep.
If foundational behaviors are in place and sleep issues persist, consider taking 50mg of apigenin (a chamomile derivative) to support sleepiness and aid in falling and staying asleep, after consulting a doctor.
Be aware that apigenin is a potent estrogen inhibitor; women who wish to maintain estrogen levels and men considering their estrogen levels should take this into account and potentially avoid it.
If you are a sleepwalker or prone to very vivid dreams, be cautious with L-theanine supplementation, as it can intensify dreams.
Never look at light (sunlight or artificial) that is painful or causes you to blink excessively, as this can damage your retina.
If you have a retinal degenerative disorder, avoid excessively bright light and instead opt for dimmer light exposure (including sunlight) for longer durations, always with caution.
Understand that light exposure to the skin or other body parts does not set your circadian clock; only light viewed through your eyes at specific times of day is effective.
If sunlight is unavailable in the morning, use artificial lights rich in blue wavelengths (e.g., ring lights) for 10-30 minutes to help set your circadian clock.
Use candlelight, fireplaces, or campfires for illumination in the evening, as these light sources do not trigger activation of circadian-setting cells.
To become an earlier riser, shift your exercise and food intake to earlier in the day, in addition to proper light exposure.