Fix Your Sleep

The highest-leverage habits, targeted protocols, and curated tools to transform your sleep quality.

The 80/20 Sleep Fixes

These 7 habits deliver the biggest impact with minimal effort. Master these first.

1

Consistent Sleep Schedule

Wake up and go to bed at the same time every day, even weekends. Your circadian rhythm thrives on consistency.

How to: Set an alarm for the same wake time daily. Calculate your ideal bedtime (7-9 hours before), and stick to it within 30 minutes.

2

Morning Light Exposure

Get 10-30 minutes of bright light within 30 minutes of waking. This resets your circadian clock.

How to: Step outside or sit by a bright window. No sunglasses. If it's dark, use a light therapy device.

3

No Screens Before Bed

Blue light from devices suppresses melatonin and delays sleep onset. Create a screen-free buffer zone.

How to: Set a "phone bedtime" 1 hour before sleep. Use blue light blocking glasses if you must use screens, or switch to reading a book.

4

Cool Bedroom Temperature

Your body needs to drop core temperature to initiate sleep. A cool room (65-68°F) facilitates this.

How to: Set thermostat to 65-68°F. Use a fan or cooling mattress pad if needed. Take a warm shower 1-2 hours before bed to trigger temperature drop.

5

Caffeine Cutoff

Caffeine has a 5-6 hour half-life. Late afternoon coffee can still disrupt sleep.

How to: Stop caffeine 8-10 hours before bedtime. If you sleep at 10 PM, your last coffee should be before 12 PM. Switch to decaf or herbal tea in the afternoon.

6

Wind-Down Routine

A consistent pre-sleep ritual signals your brain that it's time to rest. This reduces anxiety and improves sleep onset.

How to: Spend 20-30 minutes doing calming activities: reading, light stretching, meditation, or journaling. Do this at the same time each night.

7

Regular Exercise

Moderate exercise improves sleep quality and duration, but timing matters. Morning or afternoon workouts are best.

How to: Exercise at least 3-4 times per week. Finish intense workouts at least 3 hours before bedtime. Light yoga or walking in the evening is fine.

Targeted Fixes

Identify your specific sleep problem and follow the targeted protocol below.

Can't Fall Asleep

  1. 1 Get out of bed if you're not asleep within 20 minutes. Do something calming (read, stretch) until you feel sleepy, then return.
  2. 2 Practice 4-7-8 breathing: Inhale for 4 counts, hold for 7, exhale for 8. Repeat 4-8 times.
  3. 3 Take 0.5-1mg melatonin 30-60 minutes before bed (start low, only if needed).
  4. 4 Keep bedroom completely dark. Use blackout curtains or a sleep mask.
  5. 5 Avoid checking the clock. Turn it away or cover it.

Helpful Products:

Melatonin (0.5-1mg) Blackout Curtains Sleep Mask

Wake Up in the Night

  1. 1 Limit fluids 2 hours before bed to reduce bathroom trips.
  2. 2 If you wake up, don't check your phone. Keep the room dark and stay in bed if possible.
  3. 3 Practice progressive muscle relaxation: Tense and release each muscle group from toes to head.
  4. 4 Keep room temperature cool (65-68°F). Overheating is a common cause of night wakings.
  5. 5 Avoid alcohol, which disrupts sleep architecture and causes mid-night awakenings.

Helpful Products:

Cooling Mattress Pad White Noise Machine

Wake Up Tired

  1. 1 Get morning sunlight exposure within 30 minutes of waking to reset circadian rhythm.
  2. 2 Check if you're getting enough total sleep. Most adults need 7-9 hours. Track for a week.
  3. 3 Consider sleep apnea if you snore loudly or feel exhausted despite adequate sleep. See a doctor.
  4. 4 Limit alcohol, which fragments sleep and reduces deep sleep stages.
  5. 5 Use a sleep tracker to identify patterns and optimize your sleep schedule.

Helpful Products:

Light Therapy Device Sleep Tracker

Stress / Racing Thoughts

  1. 1 Write down worries in a journal 1-2 hours before bed. Get them out of your head.
  2. 2 Practice meditation or deep breathing exercises. Try guided sleep meditations.
  3. 3 Use progressive muscle relaxation: Systematically tense and release each muscle group.
  4. 4 Create a "worry time" earlier in the day. When thoughts arise at night, remind yourself you'll address them tomorrow.
  5. 5 Consider magnesium glycinate (200-400mg) or L-theanine (100-200mg) 30 minutes before bed.

Helpful Products:

Magnesium Glycinate L-Theanine Meditation App

Jet Lag Protocol

  1. 1 Start adjusting sleep schedule 2-3 days before travel. Shift 1-2 hours toward destination time.
  2. 2 Get sunlight exposure at destination's morning time immediately upon arrival.
  3. 3 Use 0.5-1mg melatonin at destination's bedtime for first 2-3 nights.
  4. 4 Avoid napping during destination's daytime. Stay active and get natural light.
  5. 5 Stay hydrated. Avoid alcohol and heavy meals on travel day.

Helpful Products:

Melatonin (0.5-1mg) Light Therapy Device Sleep Mask

Environment Checklist

Optimize your bedroom for sleep. Check off each item as you implement it.

Progress 0 of 8 completed

Recommended Products:

Blackout Curtains White Noise Machine Sleep Mask Earplugs

Best Sleep Tools

Highly curated picks. Only the tools that meaningfully improve sleep quality.

Trackers

Oura Ring

Best for comprehensive sleep tracking without wrist discomfort. Tracks sleep stages, HRV, and body temperature.

Whoop 4.0

Best for athletes wanting recovery metrics. Excellent sleep stage detection and strain/recovery balance.

Light Devices

Lumos Light Therapy

Best for morning light exposure when you can't get outside. Portable, effective, and research-backed.

Philips Wake-Up Light

Best for gradual, natural wake-ups. Simulates sunrise to gently wake you during light sleep stages.

Environment Tools

Eight Sleep Pod

Best for temperature regulation. Actively heats/cools your side of the bed throughout the night.

Dreem Headband

Best for deep sleep enhancement. Uses sound stimulation during deep sleep phases to improve quality.

White Noise Machine

Best for blocking disruptive sounds. Simple, effective, and affordable solution for noise sensitivity.

Supplements

Magnesium Glycinate (200-400mg)

Best for stress-related sleep issues. Promotes relaxation and muscle recovery. Take 30-60 min before bed.

Melatonin (0.5-1mg)

Best for sleep onset problems and jet lag. Start with lowest dose. Use short-term, not daily.

L-Theanine (100-200mg)

Best for racing thoughts and anxiety. Promotes calm without drowsiness. Can combine with magnesium.

Mini FAQ

How many hours of sleep do I need?

Most adults need 7-9 hours. Pay attention to how you feel—if you wake up refreshed and function well, you're getting enough.

Can I catch up on lost sleep?

Sleep debt can't be fully repaid. Consistent sleep is more effective than weekend catch-up. Focus on regular, adequate sleep.

Is it bad to use my phone before bed?

Yes. Blue light suppresses melatonin. Stop using screens 1 hour before bed, or use blue light blocking glasses if necessary.

Does alcohol help you sleep?

No. Alcohol disrupts sleep architecture, reduces deep sleep, and causes mid-night awakenings. Avoid it close to bedtime.

What's the ideal bedroom temperature?

65-68°F (18-20°C). Your body needs to drop core temperature to initiate sleep. A cool room facilitates this.

Should I exercise before bed?

Finish intense workouts at least 3 hours before bed. Light yoga or stretching in the evening is fine and can help relaxation.

Is napping good or bad?

Short naps (20-30 min) before 3 PM can boost alertness. Longer or later naps can interfere with nighttime sleep.

When should I stop drinking caffeine?

Stop 8-10 hours before bedtime. If you sleep at 10 PM, your last coffee should be before 12 PM.

What if I wake up in the middle of the night?

Don't check your phone. Stay in bed if possible, practice breathing exercises, or get up and do something calming if you're not asleep within 20 minutes.

Do sleep trackers actually help?

They can provide insights into patterns and help optimize your schedule, but don't obsess over the numbers. Focus on how you feel.

Quick-Start Guide

A one-page cheat sheet with the most effective actions. Print or save for reference.

Sleep Quick-Start Cheat Sheet

Download or print this 1-page guide

Top 5 Habits

  1. 1 Consistent sleep schedule (same wake time daily)
  2. 2 Morning light exposure (10-30 min within 30 min of waking)
  3. 3 No screens 1 hour before bed
  4. 4 Cool bedroom (65-68°F)
  5. 5 Caffeine cutoff 8-10 hours before bed

Top 5 Environmental Fixes

  1. 1 Complete darkness (blackout curtains or mask)
  2. 2 Quiet or white noise
  3. 3 No electronics in bedroom
  4. 4 Comfortable mattress & pillows
  5. 5 Clean, clutter-free space

Top 5 Products

  1. 1 Sleep tracker (Oura Ring or Whoop)
  2. 2 Light therapy device (morning light)
  3. 3 Blackout curtains or sleep mask
  4. 4 Magnesium glycinate (200-400mg)
  5. 5 White noise machine

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