Practice

White / pink noise masking

Skip the noise machine unless something outside is actually waking you.

Recovery · Practice · members

Darkness / blackout environment

Black out the bedroom. One night of room light leaves your insulin worse by morning.

Recovery · Practice · members

Cool bedroom

Stop chasing 18 C. Just don't let the room get hot.

Recovery · Practice · members

Home sleep apnea testing

Test at home first. A clean result doesn't clear you if you still wake up wrecked.

Recovery · Practice · members

Positional therapy

Get the sleep study first. If it's only bad on your back, a bumper fixes it.

Recovery · Practice · members

Mandibular advancement device

Wear the mouthpiece you'll tolerate over the CPAP you won't.

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Continuous positive airway pressure

Get tested, then wear the mask till morning every single night.

Recovery · Practice · members

Magnesium / glycine / apigenin sleep stack

Buy plain magnesium bisglycinate. Skip the premium stack built around it.

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Z-drugs

Fill it for two weeks, book CBT-I the same week, and put a stop date on the box.

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Dual orexin receptor antagonists

Take it for a fortnight while you fix your nights, then stop.

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Chronotype measurement

Score your chronotype before you decide what time you get up.

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Shift-work circadian adaptation

Wear dark glasses on the drive home and take melatonin before you sleep.

Recovery · Practice · members