Extremely high priority
Intervention · Rank #01Path · step 1Light HealthSleep9.0
Morning sunlight
10–20 min outside, no sunglasses, within an hour of waking.
CostFree
Time10 min
EnergyEffortless
ImpactExtremely high
Better Sleep, No Sleep Aid
Melatonin pills treat the alarm, not the fire. This stack restores the upstream signals (morning light, evening dimming, magnesium, a consistent wake time) so your body produces its own sleep architecture again.
4 interventions · 1 product · 1 content
Saved to this device · syncs to your account on sign-in
- 01
- 02Very importantIntervention · Rank #04Path · step 6Light HealthSleep4.2
Evening light dimming
Amber bulbs from sunset on.
Cost$12Time-EnergyEasyImpactVery high - 03Extremely high priorityIntervention · Rank #02Path · step 7Self-UnderstandingSleep6.0
Sleep consistency
Wake within a ±30 min window, every day.
CostFreeTime-EnergyModerateImpactExtremely high - 04ImportantIntervention · Rank #12Nutrition, Diet, & FoodSleep2.3
Magnesium glycinate
Evening, ~400mg.
Cost$12/moTime10 secEnergyEffortlessImpactModerate - 05Extremely high priority
Top ChoiceLight HealthThe single easiest upgrade for your sleep.
Most LED bulbs blast 480nm blue light, the exact wavelength that suppresses melatonin. This amber bulb eliminates it. Swap your bedroom and bathroom bulbs. Your body starts producing melatonin on schedule. No habit change required.
Cost$12TimeNoneEnergyEffortlessImpactHigh - 0606
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