Sleep is essential for top performance. Here we have outlined our top 15 sleep aid suggestions tested by our team members. While each individual strategy might not have a strong effect, the more strategies you implement, the stronger the cumulative effect.
Spend 5–30 minutes outside in natural light, ideally within 1–2 hours of waking.
Why it works: Morning sunlight suppresses melatonin and resets your biological clock for better evening melatonin production.
Science: A study in Journal of Clinical Sleep Medicine (2017) found that bright light in the morning improved sleep onset and efficiency in people with insomnia.
Include walking, stretching, or exercise—doesn’t need to be intense.
Why it works: Physical activity builds sleep pressure by increasing adenosine and reducing anxiety.
Science: CDC meta-analysis (2021) links moderate physical activity to improved sleep latency and efficiency.
Use brands like Gunnar or FilterOptix with deep orange/red tint for maximal effect.
Why it works: Blue light after dark delays melatonin release. Glasses block this spectrum to help the body shift into sleep mode.
Science: Journal of Adolescent Health (2015) showed blue-light blocking glasses improved sleep duration and melatonin onset.
Switch to dim, warm-toned lights or use lamps instead of overhead lighting.
Why it works: Bright, white lighting in the evening confuses the circadian rhythm.
Science: Harvard research (2012) found bright light exposure after sunset suppresses melatonin by over 85%.
Install Iris or similar screen filters that reduce blue light and flicker.
Why it works: Screens emit short-wave blue light. Filtering helps mimic natural dusk.
Science: Chronobiology International (2016) found screen filtering improved sleep onset latency.
Short backyard walk or even light body movement (e.g., sit-ups) in the dark.
Why it works: Combines light suppression with movement to calm the nervous system.
Science: Mild aerobic activity helps regulate nighttime cortisol and body temperature (Sleep Health, 2018).
Why it works: Sensory overstimulation delays the parasympathetic “rest and digest” switch.
Science: Sleep Medicine Reviews (2021) found screen time within 2 hours of bed was linked with reduced sleep quality and longer latency.
Crack a window or air out the room.
Why it works: CO₂ buildup impairs oxygen levels. Cooler, fresher air improves sleep depth.
Science: Indoor Air Journal (2016) found ventilation and cooler temperatures led to significantly better sleep quality and alertness.
Short warm shower (~5–10 minutes) is fine.
Why it works: Long hot showers elevate core temperature, which delays melatonin onset.
Science: Sleep Medicine Reviews (2019) meta-analysis supports cooling body temperature before bed as sleep-promoting.
E.g., Cat-Cow, forward fold, or Legs Up the Wall.
Why it works: These lower heart rate, relax muscles, and activate the parasympathetic nervous system.
Science: Frontiers in Psychiatry (2020) found yoga and slow stretching lowered cortisol and improved sleep duration.
Why it works: Wool is breathable, temperature-regulating, and often naturally heavy, making it feel cozy and comforting.
Science: Journal of Sleep Research (2016) found wool bedding increased stage 3 (deep) sleep in both hot and cool environments.
Why it works: Weighted or naturally heavy blankets like wool provide pressure that reduces nighttime movement and stress.
Science: Journal of Clinical Sleep Medicine (2020) showed 78% of participants had improved sleep with weighted blankets.
But a light snack can help some people sleep better.
Why it works: Large meals delay digestion and can cause reflux. A small snack can stabilize blood sugar.
E.g., banana with nut butter or oatmeal.
Why it works: Light carbs increase tryptophan transport across the blood-brain barrier.
Tip: Chew thoroughly to support digestion, and if you ate recently, elevate your pillow slightly to prevent reflux.
200–400mg magnesium glycinate or citrate in the evening.
Why it works: Magnesium promotes GABA release (a calming neurotransmitter).
Science: Journal of Research in Medical Sciences (2012) found magnesium supplementation improved sleep time, latency, and efficiency.
Jot down tasks for the next day.
Why it works: Externalizing future tasks lets your brain “release” them and reduce rumination.
Science: Journal of Experimental Psychology (2018) found participants fell asleep faster after writing detailed to-do lists compared to a control group.
| Action | Supported Effects |
|---|---|
| AM sunlight | resets circadian rhythm |
| Blue-blocking glasses | boosts melatonin |
| Fresh air + darkness | improves sleep depth |
| Evening movement | reduces stress hormones |
| To-do list writing | reduces cognitive load |
| Wool blanket | improves thermoregulation |
| Magnesium | increases sleep efficiency |
