Free guide
Sleep starter checklist
Educational only — not medical advice. If you have a sleep disorder, talk to a clinician.
Goal
Fall asleep more easily and wake with fewer interruptions by fixing light, timing, and bedroom basics before stacking supplements.
Daily checklist
- Morning outdoor light within 60 minutes of waking (5–15 min)
- Caffeine cutoff 8+ hours before bed
- Dim indoor lights 90 minutes before sleep
- Same wake time ±30 minutes (including weekends)
- Bedroom cool, dark, quiet
7-day starter
| Day | Focus |
|---|---|
| 1–2 | Fix wake time + morning light only |
| 3–4 | Add caffeine cutoff + dim evenings |
| 5–7 | Bedroom cool/dark + optional single supplement trial |
Optional (one at a time)
- Magnesium glycinate — evening, if diet basics are in place
- Melatonin — low dose, occasional / jet lag — not a nightly “sleeping pill” for everyone
Avoid stacking five new supplements the same week. Change one variable at a time for 5–7 nights.
Want the full protocols?
Members get deeper sleep / focus / energy playbooks. See He4lsy Access.