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
70 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 - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.02
Sauna
Regular heat exposure, often 4 sessions a week at 20 minutes
On record from 17 of 62 tracked people: 11 do it, 3 recommend it, 3 have discussed it - HabitFREE, no cost03
Cutting out alcohol
Drinking nothing, or close to it: the most common upgrade in these stacks
On record from 13 of 62 tracked people: 5 do it, 2 recommend it, 6 have discussed it - ProtocolFREE, no cost04
Eight hours of sleep
Protecting a full night in bed as a training input, not a leftover
On record from 11 of 62 tracked people: 8 do it, 2 recommend it, 1 has discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.05
Magnesium (threonate or glycinate)
Taken 30-60 minutes before bed to help with sleep onset
On record from 11 of 62 tracked people: 8 do it, 1 recommends it, 2 have discussed it - ProtocolFREE, no cost06
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 - Protocol$$$Cheap: Roughly under $50, or under $15/month.07
Cool, dark bedroom
Around 65-68°F, properly dark, reserved for sleep
On record from 8 of 62 tracked people: 3 do it, 5 recommend it - Book$$$Cheap: Roughly under $50, or under $15/month.08
Why We Sleep
Matthew Walker on what sleep does for memory, immunity and mood
On record from 8 of 62 tracked people: 5 recommend it, 3 have discussed it - ProtocolFREE, no cost09
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 cost10
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 cost11
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 - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.12
WHOOP
Screenless wrist strap tracking strain, recovery and sleep
On record from 6 of 62 tracked people: 4 do it, 1 recommends it, 1 has discussed it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.13
Oura Ring
Ring-worn sleep and readiness tracker
On record from 5 of 62 tracked people: 2 do it, 3 have discussed it - HabitFREE, no cost14
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 - Gear$$$Cheap: Roughly under $50, or under $15/month.15
Blue-light blocking glasses
Amber lenses worn in the evening: popular, and genuinely contested
On record from 4 of 62 tracked people: 3 do it, 1 has discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.16
Melatonin
Widely sold as a sleeping aid; mostly a timing signal, not a sedative
On record from 4 of 62 tracked people: 1 recommends it, 3 have discussed it - ProtocolFREE, no cost17
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 - Gear$$$Expensive: Several hundred dollars and up.18
Eight Sleep
Mattress cover that actively heats and cools each side of the bed
On record from 3 of 62 tracked people: 3 do it - App$$$Cheap: Roughly under $50, or under $15/month.19
Headspace
Guided meditation app built around ten-minute sessions, voiced by Andy Puddicombe
On record from 3 of 62 tracked people: 2 do it, 1 recommends it - Gear$$$Cheap: Roughly under $50, or under $15/month.20
Light therapy lamp
Bright artificial light for dark mornings when sunlight is not available
On record from 3 of 62 tracked people: 2 do it, 1 recommends it - Gear$$$Cheap: Roughly under $50, or under $15/month.21
Sleep eye mask
A cloth mask that blocks light at the eyes when a room cannot be made dark
On record from 3 of 62 tracked people: 1 does it, 2 recommend it - HabitFREE, no cost22
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 - Supplement$$$Cheap: Roughly under $50, or under $15/month.23
Ashwagandha
Adaptogen used short-term to lower cortisol during stressful stretches
On record from 2 of 62 tracked people: 1 does it, 1 recommends it - App$$$Cheap: Roughly under $50, or under $15/month.24
Calm
Meditation and sleep app with guided sessions, sleep stories and soundscapes
On record from 2 of 62 tracked people: 2 do it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.25
CBT-I (cognitive behavioral therapy for insomnia)
A structured sleep program; Matthew Walker and Andrew Huberman both point people to it
On record from 2 of 62 tracked people: 2 recommend it - Supplement$$$Cheap: Roughly under $50, or under $15/month.26
Glycine
Amino acid taken before bed, often 2-3g, to help sleep onset
On record from 2 of 62 tracked people: 2 do it - HabitFREE, no cost27
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 - Supplement$$$Cheap: Roughly under $50, or under $15/month.28
L-theanine
Amino acid from tea used for calm focus, or with caffeine
On record from 2 of 62 tracked people: 2 do it - Gear$$$Cheap: Roughly under $50, or under $15/month.29
Mouth tape
Adhesive tape worn across the lips overnight to force nasal breathing
On record from 2 of 62 tracked people: 1 does it, 1 has discussed it - HabitFREE, no cost30
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 cost31
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 cost32
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 - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.33
Weighted blanket
A blanket loaded with beads or pellets, usually near a tenth of body weight
On record from 2 of 62 tracked people: 1 does it, 1 has discussed it - Gear$$$Cheap: Roughly under $50, or under $15/month.34
White noise machine
A speaker playing steady broadband sound to mask noise overnight
On record from 2 of 62 tracked people: 1 does it, 1 has discussed 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 - Gear$$$Cheap: Roughly under $50, or under $15/month.
Acupressure mat
A mat covered in plastic spikes, used for 15 to 40 minutes before bed
On record from 1 of 62 tracked people: 1 does it - Supplement$$$Cheap: Roughly under $50, or under $15/month.
Apigenin
Chamomile-derived compound taken before bed, usually 50mg
On record from 1 of 62 tracked people: 1 does it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Apple Watch
Apple's wrist computer for activity, sleep and notifications
On record from 1 of 62 tracked people: 1 does it - Gear$$$Expensive: Several hundred dollars and up.
Apple Watch Ultra
Apple's biggest watch: titanium case, brighter screen, more than a day of battery
On record from 1 of 62 tracked people: 1 does it - Gear$$$Cheap: Roughly under $50, or under $15/month.
Blackout curtains
Lined curtains or blinds that keep street light and dawn out of a bedroom
On record from 1 of 62 tracked people: 1 recommends it - Book$$$Cheap: Roughly under $50, or under $15/month.
Breath
James Nestor on nasal breathing, and what modern jaws lost
On record from 1 of 62 tracked people: 1 has discussed it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Camping tent
Pitched shelter, used by a few people as a permanent outdoor bedroom
On record from 1 of 62 tracked people: 1 does it - App$$$Mid: Roughly $50 to $500, or up to $50/month.
Centr
Chris Hemsworth's training, nutrition and meditation app, built with his own team
On record from 1 of 62 tracked people: 1 recommends it - Gear$$$Cheap: Roughly under $50, or under $15/month.
Earplugs
Foam or silicone plugs that cut night noise without making a room silent
On record from 1 of 62 tracked people: 1 recommends it - HabitFREE, no cost
Evening reset
Clear today's mess and stage tomorrow before you go to bed
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Falling asleep to podcasts
Narrative audio at lights out in place of a book or the television
On record from 1 of 62 tracked people: 1 does it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Far-infrared recovery sleepwear
Pajamas woven with a bioceramic print that reflects body heat back as far-infrared
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 - App$$$Cheap: Roughly under $50, or under $15/month.
Hallow
Catholic prayer and meditation app with guided sessions, Lent challenges and sleep prayers
On record from 1 of 62 tracked people: 1 recommends it - Gear$$$Expensive: Several hundred dollars and up.
Helix Sleep mattress
Mail-order mattresses sorted by sleeping position and firmness, not one model
On record from 1 of 62 tracked people: 1 does it - Gear$$$Cheap: Roughly under $50, or under $15/month.
Hot water bottle
A rubber bottle of hot water used to warm the hands and feet before bed
On record from 1 of 62 tracked people: 1 recommends it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
HRV biofeedback training
Paced breathing against a live heart rate variability readout, a few minutes a day
On record from 1 of 62 tracked people: 1 recommends it - Supplement$$$Cheap: Roughly under $50, or under $15/month.
Myo-inositol
Taken before bed, often for getting back to sleep after waking
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Nasal breathing
Breathe through the nose by default, including during easy exercise
On record from 1 of 62 tracked people: 1 has discussed it - Gear$$$Cheap: Roughly under $50, or under $15/month.
Nasal dilator strips
Adhesive strips or internal dilators that hold the nasal passage open
On record from 1 of 62 tracked people: 1 does 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 - App$$$Cheap: Roughly under $50, or under $15/month.
Othership
Guided breathwork app with sessions sorted by the state you want to reach
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Reading philosophy before bed
Ending the day on a page or two of philosophy, then thinking it over before sleep
On record from 1 of 62 tracked people: 1 does it - Gear$$$Cheap: Roughly under $50, or under $15/month.
Red light bulbs
Ordinary fittings that put out red light, dimmed for the hours before bed
On record from 1 of 62 tracked people: 1 does it - Habit$$$Cheap: Roughly under $50, or under $15/month.
Respiratory rate tracking
Watching overnight breathing rate as an early fatigue and illness signal
On record from 1 of 62 tracked people: 1 does it - App$$$Cheap: Roughly under $50, or under $15/month.
Reveri
Self-hypnosis sessions for sleep, stress and pain
On record from 1 of 62 tracked people: 1 recommends it - Habit$$$Cheap: Roughly under $50, or under $15/month.
Sleep score tracking
Checking a nightly sleep score from a wearable or app, and comparing notes with friends
On record from 1 of 62 tracked people: 1 does it - AppFREE, no costOn record from 1 of 62 tracked people: 1 does it
- Gear$$$Cheap: Roughly under $50, or under $15/month.
Sunrise alarm clock
Bedside lamp that brightens gradually in the half hour before the alarm sounds
On record from 1 of 62 tracked people: 1 does it - Supplement$$$Cheap: Roughly under $50, or under $15/month.
Tart cherry juice
Montmorency cherry juice or concentrate, usually drunk in the evening
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Washing the dishes
Doing the dishes by hand after dinner as a fixed, screen-free end to the day
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Expensive: Several hundred dollars and up.
Whole-body cryotherapy
Two to three minutes standing in a chamber cooled by liquid nitrogen vapor
On record from 1 of 62 tracked people: 1 does it - Supplement$$$Cheap: Roughly under $50, or under $15/month.
ZMA (zinc, magnesium, B6)
Zinc and magnesium aspartate with vitamin B6, usually taken in the evening
On record from 1 of 62 tracked people: 1 does it
Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed.