Sleep is a training session
Light, temperature and timing: the three levers you control tonight.
Growth hormone pulses, glycogen resynthesis, memory consolidation of new motor skills: most of the adaptation you train for is finished off in your sleep. Treat it like a session with a warm-up.
1. Light
Bright, blue-rich light in the evening delays melatonin release and shifts your clock later. Dim the house two hours out, or wear amber lensesDusk · £55
Amber Evening LensesChoose size and keep your screens.
2. Temperature
Core temperature falls as you fall asleep. A warm shower then a cool room (16–19°C) helps that happen. Glycine appears to help too, by increasing blood flow to the skin. It's one half of DescendDescend · £30
Magnesium Bisglycinate + Glycine.
3. Timing
The same wake time seven days a week is the strongest circadian anchor there is. Caffeine has a 5–6 hour half-life, so a 4pm espresso is still half there at 10pm. Keep SignalSignal · £26
Caffeine + L-Theanine + B12 for mornings.