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These are my top tips for sleeping better, which will help you entrain your circadian rhythm.  I’ve talked about this stuff in a few posts, but I thought a brief summary would do.  If you’re waking up unrefreshed, then you need to read this post.


Also, read for background:

Download a copy of our insomnia resource list here:

My Top 25 Tips For Sleeping Better

  1. Upon awakening, get outside and look at the sun, first thing in the morning for 15 minutes.
  2. Eat a protein-rich meal upon awakening.
  3. You need to be outside for 6 hours in the day, especially in the AM and afternoon.
  4. You need to have at least 1 hour of full body sun with either a bikini or boxers (start with 15 minutes) for optimal vitamin D production. The best time to avoid sunburn is early morning or late afternoon.
  5. Starting at 7 PM (on average), cut out blue and green light at night. At the very least, cut out blue….Buy red glasses (block out blue and green light) or UVEX blue Blocking Glassesfor night time, especially when looking at computer or phone. Use Blue blocking light bulbs at night.  Install F.lux as well.  Make sure no stray light get to your eyes.
  6. In addition to cutting blue light out at night, you should dim ALL of your light to the lowest setting.  It’s optimal to be in total darkness, but I don’t keep to this because it’s too difficult.
  7. Exercise daily with walks, aerobic and some high intensity, but all exercise should stop by 6 PM.  These are meant to increase your metabolism in the daytime. You should be standing or doing yoga after 6 PM if you’re jittery.
  8. Get some aerobic exercise, extreme heat or a sauna in.  One of these is needed to raise your core body temperature, which increases your slow wave sleep.  We’ve evolved in warmer climates where it got very hot in certain parts of the day.
  9. Use your brain in the day.  If you’re not using your brain, BDNF will be lower and worsen your sleep.
  10. Stop eating completely by 7 PM (on average) – no midnight snacks.
  11. Stop wearing glasses or contacts when you’re outside.  UV needs to directly hit your eyes.
  12. Go to bed at around the same time every night.
  13. Go to bed at 9-10PM instead of midnight.  The more you are sleeping when it’s dark, the better.
  14. Be comfortably cool at night.  Don’t sleep with really thick covers and in the summer make sure your room temperature is comfortably cool.
  15. Ensure an adequate intake of calories, especially protein, but also carbs and fat.  Adequate seafood is also important.  Protein increases metabolism and seafood has DHA.
  16. Make sure T3 and metabolism are normal.  If not, then use cold and normalize your thyroid hormones.
  17. Don’t use your brain at night much.  Don’t do stressful things at night.  If you’re engaged in heavy mentally stimulating tasks, it will keep you from sleeping.
  18. Get your stress levels under control.  If you’re stressed or your nervous system is overactive, you won’t go to sleep as well.  This is where meditation, letting go, and mind-body techniques come in.
  19. Make sure you address underlying inflammation because that will derail your circadian rhythm.  Sometimes inflammation can be from food, which means you may need to stick to lectin avoidance diet.  If you do have underlying inflammation, these tips should still help.
  20. Shut off the wifi at night.
  21. Buy a Silverell hoodie to protect against EMFs.
  22. Sleep in total darkness. Buy Curtains (Blackout) and Black tape. Use a facemask over your eyes if need be.
  23. Don’t take any supplements after 3PM.
  24. If you’re still having trouble, then take upon awakening Nicotinamide riboside, HMB, Resveratrol,  PQQ, apple cider vinegar,  Nicotine and  Glycine after supper.  These will help normalize your rhythm.
  25. If you’re still having issues, then try pot.

Check out Biohacking Insomnia for a more comprehensive guide on overcoming insomnia.

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  • Alan Newman

    For people with granulamatous diseases getting summer sun for more than 5 minutes when the uv index is above 10 is hazardous whereever in the world. Obviously skin cancer affects many too. Unfortunately supplements are as potent for granulomatous diseased.

  • Squirrel

    Evguenia Alechine, thanks for changing it.

  • Squirrel

    If you live in Australia, especially in the northern parts of the continent, you would be wise to change #4 or you would end up sunburnt or with skin cancer down the track.

    1. Evguenia Alechine

      Hi Squirrel,
      Thanks for your comment. It has been changed now. This is true not only for Australia but for most countries with warmer climates.

  • pieter

    i’m stinking on buying a Magnetico
    do you still use your Magnetico sleep pad?
    how long have you used it now ?
    does it work …do you still get better sleep,

  • Linda Heinsohn

    For those in less sunnier climes (Portland OR) on days with no sun to look at, in your experience, is there still value getting outside first thing in the morning and being outside daily?

  • Refi

    Magnesium & epsom salts are a big help to me too. GMO-free, tart cherry juice is my other go-to.

  • Refi

    “13. Make sure T3 and metabolism are normal. If not, then use cold and normalize your thyroid hormones.” What does “use cold” mean?

    1. Joseph M. Cohen

      cold showers, lower room temperatures.

      1. Leandro Oliveira

        Don’t cold showers triggers a stress response? Ie, we are going to feel warmer indeed, but only because of the stress hormones and not from our thyroid hormones?

  • Dila

    Thank you for the article! I can’t imagine taking 3 g of glycine though. I heard that it might be inhibitory for some and excitatory for others, especially those who tend to have excess glutamate because glycine has a potential to increase glutamate. I have sublingual glycine in a dosage of 100mg per pill. I know from experience that if I take 2 pills at a time (sublingually) I might get heart palpitations. I know that in oral intake you obviously lose some because of liver processing but it still seems like a lot to me.

    1. Joseph M. Cohen

      I’ve taken 15g at a time without any issue.

  • Denvill

    Hi! The only time I have privacy to use LLLT is before bed – would you recommend using it then or will damange my CR?

    1. Joseph M. Cohen

      Depends on health status

  • Mimi

    Thank you for this post. So well done. I have been reading you in my Feedly for a long time. I always read every post.
    I have learned a lot and so have you. My learning a lot means I understand more of what you are trying to do. Your learning a lot means you communicate better w laypeople. The blog has changed in style but remains so informative.

    Thank you for the effort you put into this blog.

  • Remy

    Is it just the 3g glycine after dinner and everything else in the AM?

    1. Joseph M. Cohen


  • anna burns

    When I started getting enough magnesium that really helped, more than anything else except the addition of black out drapes and absolutely no lights in my bedroom, even my alarm clock light. The only way that I could get enough magnesium was to do foot soaks every night in Epsom salt.
    One cup Epsom salt to about5 gallons warm to hot water. Sit for 30 minutes.

  • Lucas

    This summary post is awesome. Thanks for sharing, Joseph!

    As for #8. Can you elaborate or link to more details? This one seems tough to include for many different lifestyles, as one would be sacrificing clear vision while being outside.

    1. Joseph M. Cohen

      Yea, it’s tough…

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