Sleep Stack

Hygiene

Habits you should start to form around sleep.

• Make your room super dark. Block out windows, shut off screens, lights off.
• Consistency. I use a “reverse alarm” that reminds me when to go to sleep.
• Wear blue-light blocking glasses in the evenings. I use Gunnar.
  • I have 2 pairs of Gunnars, one that blocks 98% and the other is 65%.
• Don’t eat a heavy meal 2-3 hours before bed.
• Don’t have stimulants or alcohol after 4pm.
• Drink caffeine 1 hour after waking up (instead of immediately), and ideally get some natural sun first thing.

Supplements

I have a stack of supplements that I occasionally use to aid with sleep.

• CBD (I use Elemental Health Supply)
• L-Theanine
• Melatonin
• GABA
• Magnesium Citrate

Tactics

• Get exposure to natural light first thing in the morning. This kicks off a bunch of physiological processes so you’ll be tired when it’s time to sleep.
• Stretching for 10-15 minutes before.
  • You can try this video.
  • If you have a partner, stretch with them!
• Meditation
• Sleep Audio
  • There’s a variety of sounds you can listen to to help you go to sleep. They fall under the categories of Hyponosis, NSDR, Binaural Beats, Sleep Stories, or even white noise. I collect a bunch of them in this Spotify playlist.

Products

• Grounding Mat
  • Notable studies: The Effects of Grounding (Earthing) on Bodyworkers’ Pain and Overall Quality of Life: A Randomized Controlled Trial, Earthing the human body influences physiologic processes, Earthing (grounding) the human body reduces blood viscosity-a major factor in cardiovascular disease
• Weighted Blanket
• Comfortable Mattress (I use Helix)
• I like Moondream curtains. They block noise, light, and even EMF.
• I use an EightSleep Pod Cover to keep my bed slightly cooler than room temperature.

Resources

• The Night Routine that Transformed my Sleep
• Toolkit for Sleep