Sleep

Essential to overall health - a lack of sleep leads to death and sleep deprivation is considered torture.

Exercise

Sleep and rest are essential for exercise recovery.

Environmental Factors

Cool

Blue light

Darkness

Timing & Circadian Rhythm

See the circadian rhythm section.

Hormones

• Melatonin

Supplements

• L-Theanine
• ZMA - specifically;
• magnesium
• zinc

Foods

Avoid animal fats and proteins for your evening meal as these promote dopamine production due to their tyrosine content and stick to plant based proteins which typically contain tryptophan which promotes serotonin production.

Lighting

LED Bulbs tend to give off a lot of blue light, incandescent are better as they don't. Obviously a cost issue

Tools

SleepasAndroid

Lots more...

References

Metadata

Created:

Last Updated: 2026-06-08