I really like Piotr Wozniak’s writing on sleep: https://www.supermemo.com/en/archives1990-2015/articles/sleep https://www.supermemo.com/en/archives1990-2015/art

I really like Piotr Wozniak’s writing on sleep: https://www.supermemo.com/en/archives1990-2015/articles/sleep https://www.supermemo.com/en/archives1990-2015/articles/slee... He would suggest free running sleep or alternatively biphasic sleep (a siesta about 7 hours after rising). To add to others and clarify a couple things I know: 1. Magnesium L-threonate really improves sleep quality for me. Other types don’t work as well, including sucrosomial magnesium. 2. Melatonin’s benefits peak around 300mcg in most people, almost all off the shelf supplements are too large. Taking too much can hurt sleep architecture, cause nightmares, cause depression. 3. Circadian rhythm is slightly longer than 24 hours. Employing zeitgebers (https://en.m.wikipedia.org/wiki/Zeitgeber https://en.m.wikipedia.org/wiki/Zeitgeber) to entrain a more regular rhythm helps: exercise, social interaction, and (for me) a light lamp or time outdoors (since I get seasonal affective disorder in the winter). 4. I occasionally use supplements like Lemon balm or Magnolia bark if I’m particularly stressed before sleep, since they encourage some level of relaxation without negatively affecting sleep architecture. I think a lot of people equate sleep quality with low sleep latency, but both alcohol and marijuana, despite moving you to sleep quicker, negatively affect sleep architecture. I think I have a pretty great sleep routine, as I haven’t awakened to an alarm in like 10 years.