Build a Wind-Down Routine That Actually Works
A real wind-down isn't a checklist of 11 things. It's 3-4 simple cues that consistently signal "we're going to sleep now." Here is the framework.
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Sleepmaxxing
Strip the gimmicks from sleep optimization and a handful of high-leverage interventions remain. This is the playbook serious sleepers actually use.
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Articles in Sleepmaxxing
The Anti-Sleepmaxxing Movement: Are People Doing Too Much?
Orthosomnia, sleep anxiety, $400 mattresses — there is a real backlash forming. When does optimization become its own problem?
Why Andrew Huberman Mouth Tapes (And You Should Too)
The neuroscientist who launched a thousand morning routines tapes his mouth every night. Here is exactly why — and his protocol.
Sleep Tracking 101: The Metrics Worth Watching
Most sleep tracker metrics are noise. Three or four are signal. Here is what to actually look at — and how often.
Mouth Tape, Nasal Strips, and Weighted Blankets: The Stack That Works
Three cheap interventions that compound. None work as well alone. Together they outperform most expensive sleep gadgets.
Magnesium Glycinate for Sleep: What the Research Actually Says
Magnesium is the most-recommended sleep supplement on the internet. The research is real — but smaller and more specific than the marketing claims.
The Bedroom Setup Checklist: Sleep Pros Use These 12 Tweaks
A sleep researcher's bedroom looks different than yours. The twelve changes that move the needle, ranked by impact.
The Best Blue Light Glasses for Sleep (Tested & Ranked, 2026)
Most blue light glasses are useless for sleep — clear or pale-yellow lenses block almost nothing in the wavelengths that suppress melatonin. Here's what to look for, and the inexpensive pair I actually wear.
The Best Magnesium for Sleep: 7 Brands Tested, Ranked by Bioavailability and Honesty
Most magnesium supplements are oxide-padded filler at 4% bioavailability. The honest brands tell you elemental content per pill. Here's the side-by-side after testing seven of the top products.
The Best Sleep Trackers Under $500: Rings vs Wearables vs Smart Mattresses (2026)
If you have $500 to spend on a sleep tracker, the smart play is rarely the most expensive option. Here's what each format actually measures, what it misses, and which one fits your situation.
When to Wear Blue Light Glasses: The 2-Hour Evening Protocol
Blue light glasses only work if you wear them at the right time. Putting them on 30 minutes before bed is too late. Here's the exact protocol — when to put them on, what to do alongside them, and what to expect after the first week.
The Two-Pill, One-Strip Sleep Stack: Magnesium Glycinate + Mouth Tape
Most sleep advice is a long list. The two interventions that actually compound — one for falling asleep, one for staying asleep clean — are 400mg of magnesium glycinate before bed and a small strip of tape across the lips. Here's why they work together and the exact pair I use.
Magnesium Isn't Working for Your Sleep? The Real Problem is Probably Your Mouth.
If you've been taking magnesium for sleep and getting underwhelming results, there's a good chance you're a nighttime mouth breather and no supplement is going to fix that. Here's how to tell, and what to do about it.
Pure Encapsulations Magnesium Glycinate Review (After 90 Nights)
I've taken Pure Encapsulations Magnesium Glycinate every night for the last three months. Here's the honest review — what it actually does, what it doesn't, and why I keep coming back to this specific brand over the cheaper Amazon options.
Sleepmaxxing: The Complete Beginner's Guide to Optimizing Your Sleep
The definitive evidence-based playbook for optimizing your sleep — five dimensions, ranked by impact, with a 5-week rollout. Skip the gimmicks. Run the protocol.
The Evidence-Based Sleep Stack: 7 Tools That Actually Compound for Better Rest
Most sleep advice is one tool repeated 50 different ways. Here's the actual stack — seven specific interventions, each addressing a different dimension of sleep, that compound.
Glycine for Deep Sleep: The Underrated Amino Acid Researchers Actually Take
Glycine costs about $0.05 per night. The research shows it improves deep sleep, reduces sleep onset, and leaves you feeling sharper the next day. So why is no one talking about it?
L-Theanine for Sleep: The Calming Amino Acid That Doesn't Knock You Out
L-theanine is the amino acid from green tea that quiets the racing mind without sedation. The research is solid, the dose is small, and the side effects are essentially zero.
Magnesium for Sleep: Which Form Actually Works (and Which Is a Waste of Money)
Magnesium is the most-recommended sleep supplement on the internet. The research is real — but most people buy the wrong form, at the wrong dose, at the wrong time.
Melatonin: Why 0.3 mg Beats 5 mg (and When You Shouldn't Take It at All)
Melatonin is the most over-dosed supplement in America. The research-optimal dose is roughly 10× smaller than what you can buy at any drugstore. Here's the science.