Evening protocolsGrading the bedtime supplement stack
Magnesium, L-theanine, apigenin, tart cherry and the rest, sorted by how much human evidence sits behind each.
Home / Evening protocols
The hours before bed
Evening protocols
What happens in the three hours before sleep matters more than most of what happens in bed. We grade the common interventions honestly, including the ones that turn out to be free.
Articles
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Covers
Evening light exposure
Covers
Room temperature
Covers
Magnesium and L-theanine
All evening protocols
Newest first. Every piece lists its sources at the foot.
Evening protocols
Evening protocolsRoom temperature is the most underrated sleep variable
Core body temperature has to fall for sleep to begin. Most bedrooms are working against that, and fixing it costs less than most of the alternatives.
Evening protocolsEvening light, melatonin, and what the blue light claims get wrong
Light exposure before bed has a clear circadian mechanism. The consumer version of that story has become considerably narrower than the science.
Evening protocolsA shorter wind-down routine works better than a longer one
Consistency is the active ingredient. Complexity is what makes routines collapse.