The full catalog
Everything for sleep
393 entries pulled from 44 stacks. Default order is consensus: the number of tracked people who have publicly backed each one.
49 entries
Reset- ProtocolFREE, no cost01
Consistent sleep and wake times
Same bedtime and wake time every day, weekends included
Backed by 19 of 44 stacks: 11 do it, 5 recommend it, 3 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.02
Sauna
Regular heat exposure, often 4 sessions a week at 20 minutes
Backed by 16 of 44 stacks: 10 do it, 3 recommend it, 3 have discussed it - HabitFREE, no cost03
Cutting out alcohol
Drinking nothing, or close to it: the most common upgrade in these stacks
Backed by 12 of 44 stacks: 5 do it, 2 recommend it, 5 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.04
Magnesium (threonate or glycinate)
Taken 30-60 minutes before bed to help with sleep onset
Backed by 11 of 44 stacks: 8 do it, 1 recommend it, 2 have discussed it - ProtocolFREE, no cost05
Eight hours of sleep
Protecting a full night in bed as a training input, not a leftover
Backed by 10 of 44 stacks: 8 do it, 1 recommend it, 1 have discussed it - ProtocolFREE, no cost06
Morning sunlight exposure
Bright outdoor light soon after waking, 5-30 minutes and no sunglasses
Backed by 10 of 44 stacks: 6 do it, 3 recommend it, 1 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.07
Cool, dark bedroom
Around 65-68F, properly dark, reserved for sleep
Backed by 8 of 44 stacks: 3 do it, 5 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.08
Why We Sleep
Matthew Walker on what sleep does for memory, immunity and mood
Backed by 8 of 44 stacks: 0 do it, 5 recommend it, 3 have discussed it - ProtocolFREE, no cost09
Breathwork
Structured breathing sessions to shift the nervous system up or down
Backed by 6 of 44 stacks: 3 do it, 2 recommend it, 1 have discussed it - HabitFREE, no cost10
Dim the lights at night
Low, warm, low-placed light for the last few hours of the day
Backed by 6 of 44 stacks: 2 do it, 4 recommend it, 0 have discussed it - HabitFREE, no cost11
Phone out of the bedroom
Charge it in another room and buy an actual alarm clock
Backed by 6 of 44 stacks: 4 do it, 2 recommend it, 0 have discussed it - HabitFREE, no cost12
Afternoon caffeine cutoff
A cutoff in early afternoon; caffeine's half-life runs longer than most expect
Backed by 4 of 44 stacks: 1 do it, 2 recommend it, 1 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.13
Melatonin
Widely sold as a sleeping aid; mostly a timing signal, not a sedative
Backed by 4 of 44 stacks: 0 do it, 1 recommend it, 3 have discussed it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.14Backed by 4 of 44 stacks: 2 do it, 0 recommend it, 2 have discussed it
- Gear$$$Cheap: Roughly under $50, or under $15/month.15
Blue-light blocking glasses
Amber lenses worn in the evening: popular, and genuinely contested
Backed by 3 of 44 stacks: 2 do it, 0 recommend it, 1 have discussed it - ProtocolFREE, no cost16
Delayed morning caffeine
A 90-120 minute gap between waking and the first coffee
Backed by 3 of 44 stacks: 3 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost17
Warm bath or shower before bed
Warm water an hour or two before sleep drops core temperature after
Backed by 3 of 44 stacks: 2 do it, 1 recommend it, 0 have discussed it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.18Backed by 3 of 44 stacks: 2 do it, 1 recommend it, 0 have discussed it
- Supplement$$$Cheap: Roughly under $50, or under $15/month.19
Ashwagandha
Adaptogen used short-term to lower cortisol during stressful stretches
Backed by 2 of 44 stacks: 1 do it, 1 recommend it, 0 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.20
CBT-I (cognitive behavioral therapy for insomnia)
A structured sleep program; Matthew Walker and Andrew Huberman both point people to it
Backed by 2 of 44 stacks: 0 do it, 2 recommend it, 0 have discussed it - Gear$$$Expensive: Several hundred dollars and up.21Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it
- Supplement$$$Cheap: Roughly under $50, or under $15/month.22
Glycine
Amino acid taken before bed, often 2-3g, to help sleep onset
Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost23
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 44 stacks: 2 do it, 0 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.24
L-theanine
Amino acid from tea used for calm focus, or with caffeine
Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost25
No eating close to bedtime
Finishing the last meal a few hours before sleep so digestion is done by lights out
Backed by 2 of 44 stacks: 1 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost26
Non-sleep deep rest (NSDR)
10-20 minute guided body-scan rest, sometimes called yoga nidra
Backed by 2 of 44 stacks: 1 do it, 0 recommend it, 1 have discussed it - HabitFREE, no cost27
Screens off an hour before bed
Phone, laptop and TV closed for the last hour, replaced by a book or nothing at all
Backed by 2 of 44 stacks: 1 do it, 1 recommend it, 0 have discussed it - Gear$$$Cheap: Roughly under $50, or under $15/month.28
Acupressure mat
A mat covered in plastic spikes, used for 15 to 40 minutes before bed
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.29
Apigenin
Chamomile-derived compound taken before bed, usually 50mg
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.30
Breath
James Nestor on nasal breathing, and what modern jaws lost
Backed by 1 of 44 stacks: 0 do it, 0 recommend it, 1 have discussed it - App$$$Cheap: Roughly under $50, or under $15/month.31Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it
- App$$$Mid: Roughly $50 to $500, or up to $50/month.32Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it
- HabitFREE, no cost33
Evening reset
Clear today's mess and stage tomorrow before you go to bed
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.34
Far-infrared recovery sleepwear
Pajamas woven with a bioceramic print that reflects body heat back as far-infrared
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost35
Front-loaded eating
Most of the day's food eaten earlier, with the smallest meal last
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost36
Grounding (earthing)
Bare skin on grass, sand or soil, or a conductive mat wired to earth
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - App$$$Cheap: Roughly under $50, or under $15/month.37
Hallow
Hallow
Catholic prayer and meditation app with guided sessions, Lent challenges and sleep prayers
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - App$$$Cheap: Roughly under $50, or under $15/month.38Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it
- Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.39
HRV biofeedback training
Paced breathing against a live heart rate variability readout, a few minutes a day
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - Gear$$$Cheap: Roughly under $50, or under $15/month.40
Light therapy lamp
Bright artificial light for dark mornings when sunlight is not available
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.41
Myo-inositol
Taken before bed, often for getting back to sleep after waking
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost42
Nasal breathing
Breathe through the nose by default, including during easy exercise
Backed by 1 of 44 stacks: 0 do it, 0 recommend it, 1 have discussed it - HabitFREE, no cost43
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 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - App$$$Cheap: Roughly under $50, or under $15/month.44
Othership
Guided breathwork app with sessions sorted by the state you want to reach
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - App$$$Cheap: Roughly under $50, or under $15/month.45Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it
- Habit$$$Cheap: Roughly under $50, or under $15/month.46
Sleep score tracking
Checking a nightly sleep score from a wearable or app, and comparing notes with friends
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.47
Tart cherry juice
Montmorency cherry juice or concentrate, usually drunk in the evening
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost48
Washing the dishes
Doing the dishes by hand after dinner as a fixed, screen-free end to the day
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Expensive: Several hundred dollars and up.49
Whole-body cryotherapy
Two to three minutes standing in a chamber cooled by liquid nitrogen vapor
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it
Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed.