The full catalog
Everything for sleep
762 entries pulled from 62 stacks. Items are ordered by how many tracked people are on record about them, including discussion, use and recommendations.
Filter counts cover the full catalog. Type, goal and cost filters apply to items only.
Items
25 entries
Reset- ProtocolFREE, no cost01
Consistent sleep and wake times
Same bedtime and wake time every day, weekends included
On record from 20 of 62 tracked people: 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
On record from 13 of 62 tracked people: 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
On record from 11 of 62 tracked people: 8 do it, 2 recommend it, 1 has discussed it - ProtocolFREE, no cost04
Morning sunlight exposure
Bright outdoor light soon after waking, 5-30 minutes and no sunglasses
On record from 10 of 62 tracked people: 6 do it, 3 recommend it, 1 has discussed it - ProtocolFREE, no cost05
Breathwork
Structured breathing sessions to shift the nervous system up or down
On record from 7 of 62 tracked people: 4 do it, 2 recommend it, 1 has discussed it - HabitFREE, no cost06
Dim the lights at night
Low, warm, low-placed light for the last few hours of the day
On record from 6 of 62 tracked people: 2 do it, 4 recommend it - HabitFREE, no cost07
Phone out of the bedroom
Charge it in another room and buy an actual alarm clock
On record from 6 of 62 tracked people: 4 do it, 2 recommend it - HabitFREE, no cost08
Afternoon caffeine cutoff
A cutoff in early afternoon; caffeine's half-life runs longer than most expect
On record from 4 of 62 tracked people: 1 does it, 2 recommend it, 1 has discussed it - ProtocolFREE, no cost09
Delayed morning caffeine
A 90-120 minute gap between waking and the first coffee
On record from 3 of 62 tracked people: 3 do it - HabitFREE, no cost10
Warm bath or shower before bed
Warm water an hour or two before sleep drops core temperature after
On record from 3 of 62 tracked people: 2 do it, 1 recommends 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
On record from 2 of 62 tracked people: 2 do 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
On record from 2 of 62 tracked people: 1 does it, 1 recommends it - ProtocolFREE, no cost13
Non-sleep deep rest (NSDR)
10-20 minute guided body-scan rest, sometimes called yoga nidra
On record from 2 of 62 tracked people: 1 does it, 1 has 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
On record from 2 of 62 tracked people: 1 does it, 1 recommends it - ProtocolFREE, no cost
4-7-8 breathing
Inhale for four counts, hold for seven, exhale for eight, repeated a few times
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Evening reset
Clear today's mess and stage tomorrow before you go to bed
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Falling asleep to podcasts
Narrative audio at lights out in place of a book or the television
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Front-loaded eating
Most of the day's food eaten earlier, with the smallest meal last
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Grounding (earthing)
Bare skin on grass, sand or soil, or a conductive mat wired to earth
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Nasal breathing
Breathe through the nose by default, including during easy exercise
On record from 1 of 62 tracked people: 1 has discussed it - HabitFREE, no cost
No alarm clock
Waking without an alarm, kept only for early flights
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
No phone calls after 10 p.m.
A hard stop on calls and conversations late in the evening so the brain can wind down
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Reading philosophy before bed
Ending the day on a page or two of philosophy, then thinking it over before sleep
On record from 1 of 62 tracked people: 1 does it - AppFREE, no costOn record from 1 of 62 tracked people: 1 does it
- HabitFREE, no cost
Washing the dishes
Doing the dishes by hand after dinner as a fixed, screen-free end to the day
On record from 1 of 62 tracked people: 1 does it
Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed.