The full catalog
Everything for sleep
531 entries pulled from 54 stacks. Default order is consensus: the number of tracked people who have publicly backed each one.
24 entries
Reset- ProtocolFREE, no cost01
Consistent sleep and wake times
Same bedtime and wake time every day, weekends included
Backed by 20 of 54 stacks: 11 do it, 6 recommend it, 3 have discussed it - HabitFREE, no cost02
Cutting out alcohol
Drinking nothing, or close to it: the most common upgrade in these stacks
Backed by 13 of 54 stacks: 5 do it, 2 recommend it, 6 have discussed it - ProtocolFREE, no cost03
Eight hours of sleep
Protecting a full night in bed as a training input, not a leftover
Backed by 11 of 54 stacks: 8 do it, 2 recommend it, 1 have discussed it - ProtocolFREE, no cost04
Morning sunlight exposure
Bright outdoor light soon after waking, 5-30 minutes and no sunglasses
Backed by 10 of 54 stacks: 6 do it, 3 recommend it, 1 have discussed it - ProtocolFREE, no cost05
Breathwork
Structured breathing sessions to shift the nervous system up or down
Backed by 6 of 54 stacks: 3 do it, 2 recommend it, 1 have discussed it - HabitFREE, no cost06
Dim the lights at night
Low, warm, low-placed light for the last few hours of the day
Backed by 6 of 54 stacks: 2 do it, 4 recommend it, 0 have discussed it - HabitFREE, no cost07
Phone out of the bedroom
Charge it in another room and buy an actual alarm clock
Backed by 6 of 54 stacks: 4 do it, 2 recommend it, 0 have discussed it - HabitFREE, no cost08
Afternoon caffeine cutoff
A cutoff in early afternoon; caffeine's half-life runs longer than most expect
Backed by 4 of 54 stacks: 1 do it, 2 recommend it, 1 have discussed it - ProtocolFREE, no cost09
Delayed morning caffeine
A 90-120 minute gap between waking and the first coffee
Backed by 3 of 54 stacks: 3 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost10
Warm bath or shower before bed
Warm water an hour or two before sleep drops core temperature after
Backed by 3 of 54 stacks: 2 do it, 1 recommend it, 0 have discussed it - HabitFREE, no cost11
Hot water with lemon
A mug of hot water with a slice of lemon, to start the day or wind it down
Backed by 2 of 54 stacks: 2 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost12
No eating close to bedtime
Finishing the last meal a few hours before sleep so digestion is done by lights out
Backed by 2 of 54 stacks: 1 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost13
Non-sleep deep rest (NSDR)
10-20 minute guided body-scan rest, sometimes called yoga nidra
Backed by 2 of 54 stacks: 1 do it, 0 recommend it, 1 have discussed it - HabitFREE, no cost14
Screens off an hour before bed
Phone, laptop and TV closed for the last hour, replaced by a book or nothing at all
Backed by 2 of 54 stacks: 1 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost15
4-7-8 breathing
Inhale for four counts, hold for seven, exhale for eight, repeated a few times
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost16
Evening reset
Clear today's mess and stage tomorrow before you go to bed
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost17
Falling asleep to podcasts
Narrative audio at lights out in place of a book or the television
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost18
Front-loaded eating
Most of the day's food eaten earlier, with the smallest meal last
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost19
Grounding (earthing)
Bare skin on grass, sand or soil, or a conductive mat wired to earth
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost20
Nasal breathing
Breathe through the nose by default, including during easy exercise
Backed by 1 of 54 stacks: 0 do it, 0 recommend it, 1 have discussed it - HabitFREE, no cost21
No alarm clock
Waking without an alarm, kept only for early flights
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost22
No phone calls after 10 p.m.
A hard stop on calls and conversations late in the evening so the brain can wind down
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost23
Reading philosophy before bed
Ending the day on a page or two of philosophy, then thinking it over before sleep
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost24
Washing the dishes
Doing the dishes by hand after dinner as a fixed, screen-free end to the day
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it
Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed.