Recovery

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.

Recovery · Practice · members

Z-drugs

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

Recovery · Practice · members

Dual orexin receptor antagonists

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

Recovery · Practice · members

Chronotype measurement

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

Recovery · Practice · members

Shift-work circadian adaptation

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

Recovery · Practice · members

Jet-lag protocols

Take melatonin at bedtime in the new time zone, and chase morning light going east.

Recovery · Practice · members

Evening light avoidance

Go warm and dim after dark. The colour matters more than the brightness.

Recovery · Practice · members

Morning bright light

Sit in front of a 10,000-lux box for 30 minutes when you wake up.

Recovery · Practice · members

The light phase-response curve

Get outside within an hour of waking, and keep the house dim after dark.

Recovery · Practice · members

Sleep-drive management

Spend less time in bed, not more.

Recovery · Practice · members

Stimulus control therapy

Out of bed the moment you're not sleeping. Every night.

Recovery · Practice · members