Sleep Guide

Step 1: Set Up A Regular Sleep Routine

Consistently match your sleep schedule to nature’s circadian rhythms: asleep by 10:30 p.m. and awake seven to eight hours later.

Your ideal bedtime is 10:30 p.m. If you’re going to bed much later than that, start going to bed earlier in half-hour increments every other day.

Ideal bedtime is 10:30 PM

Step 2: Don’t drink caffeine after 2 pm

Step 3: Stop eating 3 hours before bedtime

If you have a fast MAOA and are NOT sleeping through the night, enjoying a light snack within an hour of bedtime may be helpful. Just a few bites of that evening’s leftover dinner is sufficient.

Step 4: Monitor your device use

Install a blue-light filter on your devices.
Stop all electronic activity at least one hour before sleep.
Put your devices on airplane mode until morning.

Step 5: Sleep in the darkest room possible

Turn off all night lights, and block bright illumination from street lights or neighbors.
Sleep with a good eye mask, if needed.

Step 6: Ask someone if you snore or are a mouth-breather at night

If the answer is yes, talk with your dentist.
Snoring and mouth breathing make for a poor night’s sleep and a dirty NOS3 gene.

Step 7: Don’t take a multivitamin before bed

A multivitamin might keep you awake at night.
Supplements such as tyrosine and some herbal stimulants can also keep you awake.
Take your multivitamin in the morning or afternoon with breakfast or lunch.

Step 8 : Track your sleep!

Consider using the Sleep Cycle app to track you sleep.
Try out the OURA ring for more personalized tracking.
Tracking sleep helps to spot trends.

†These statements have not been evaluated by the Food and Drug Administration (FDA). This product is not intended to diagnose, treat, cure, or prevent any disease.