The full catalog
Protocols for sleep
531 entries pulled from 54 stacks. Default order is consensus: the number of tracked people who have publicly backed each one.
14 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 - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.02
Sauna
Regular heat exposure, often 4 sessions a week at 20 minutes
Backed by 17 of 54 stacks: 11 do it, 3 recommend it, 3 have discussed it - ProtocolFREE, no cost03
Eight hours of sleep
Protecting a full night in bed as a training input, not a leftover
Backed by 11 of 54 stacks: 8 do it, 2 recommend it, 1 have discussed it - ProtocolFREE, no cost04
Morning sunlight exposure
Bright outdoor light soon after waking, 5-30 minutes and no sunglasses
Backed by 10 of 54 stacks: 6 do it, 3 recommend it, 1 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.05
Cool, dark bedroom
Around 65-68F, properly dark, reserved for sleep
Backed by 8 of 54 stacks: 3 do it, 5 recommend it, 0 have discussed it - ProtocolFREE, no cost06
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 - ProtocolFREE, no cost07
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 - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.08
CBT-I (cognitive behavioral therapy for insomnia)
A structured sleep program; Matthew Walker and Andrew Huberman both point people to it
Backed by 2 of 54 stacks: 0 do it, 2 recommend it, 0 have discussed it - ProtocolFREE, no cost09
Non-sleep deep rest (NSDR)
10-20 minute guided body-scan rest, sometimes called yoga nidra
Backed by 2 of 54 stacks: 1 do it, 0 recommend it, 1 have discussed it - ProtocolFREE, no cost10
4-7-8 breathing
Inhale for four counts, hold for seven, exhale for eight, repeated a few times
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost11
Front-loaded eating
Most of the day's food eaten earlier, with the smallest meal last
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost12
Grounding (earthing)
Bare skin on grass, sand or soil, or a conductive mat wired to earth
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.13
HRV biofeedback training
Paced breathing against a live heart rate variability readout, a few minutes a day
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Expensive: Several hundred dollars and up.14
Whole-body cryotherapy
Two to three minutes standing in a chamber cooled by liquid nitrogen vapor
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.