Sleep Hub

Avoiding the trap

Stopping caffeine intake 8–10 hours before bed. Caffeine has a half-life of 5–7 hours, so an afternoon coffee can still block adenosine receptors at 10pm — even if you feel like you can "fall asleep fine."

Gold standard for insomnia

Cognitive Behavioural Therapy for Insomnia. First-line treatment for chronic insomnia in every major clinical guideline, and more effective than sleep medication long-term.

Thermal regulation

Keeping the bedroom cool (18–20°C / 65–68°F). Core body temperature must drop to initiate sleep, and a cool room passively helps that along.

Dimming the lights

Reducing light intensity and blue-light exposure in the 2 hours before bed. The brain uses light as the single strongest signal for whether it is day or night.

Relaxation mineral

A chelated form of magnesium bonded to glycine. Bisglycinate absorbs well and avoids the laxative effect of magnesium citrate or oxide.

Circadian signal

An over-the-counter hormone supplement. Most people take far too much — the physiological dose is roughly 0.3 mg, while common retail doses are 3–10 mg.

Reset your master clock

Getting bright outdoor light exposure within the first 30–60 minutes after waking up. This single habit anchors the circadian phase and drives melatonin release 14–16 hours later at bedtime.

The most important habit

Going to bed and waking up at the same time every day, including weekends. Regular timing is a stronger predictor of sleep quality and long-term health outcomes than total sleep duration in several recent studies.

Portable blackout

A simple eye mask worn during sleep. The cheapest and most portable way to achieve the benefits of a blackout bedroom.

Evening light protection

Amber- or red-lensed glasses worn in the 2 hours before bed. Effective only if they actually block the melanopsin action spectrum — clear "blue-light filtering" glasses do not qualify.

Move early, sleep early

Avoiding vigorous exercise within 3 hours of bedtime. Exercise raises core body temperature and sympathetic tone — both need to come down for sleep onset.

Thermoregulation aid

A simple amino acid that promotes peripheral vasodilation, helping lower core body temperature for sleep onset.

Calm focus

An amino acid found in green tea. Helps with anxiety-related sleep difficulty without causing sedation.

Support and comfort

Using a mattress that supports spinal alignment and matches your sleeping position. Old, sagging mattresses increase micro-arousals throughout the night.

Non-Sleep Deep Rest

Guided relaxation protocols that produce deep rest without actual sleep. Useful as a nap replacement, post-lunch reset, or bedtime wind-down.

Pitch black

Ensuring the bedroom is completely dark. Even dim light through closed eyelids can suppress melatonin and fragment sleep.

Deep pressure stimulation

Using a heavy blanket (10–15% of body weight). Best evidence is for anxiety-related and autism-related sleep difficulties.

Chamomile extract

A bioflavonoid found in chamomile. Popularised by Andrew Huberman but backed by limited direct human trials as a standalone supplement.

Nasal breathing enforcement

Using specialised tape across the lips to enforce nasal breathing during sleep. Best evidence is for mild snoring and dry-mouth complaints.

Traditional sedative

A herbal supplement with a long history of folk use. Modern meta-analyses show inconsistent results and rare cases of liver toxicity.