Extremely high priority
Intervention · Rank #01Light Health22.5
Morning sunlight
10–20 min outside, no sunglasses, within an hour of waking.
CostFree
Time10 min
EaseEffortless
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
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- 01
- 02ImportantIntervention · Rank #09Light Health11.2
Evening light dimming
Amber bulbs from sunset on.
Cost$12Time—EaseEasyImpactVery high - 03ImportantIntervention · Rank #04Self-Understanding14.4
Sleep consistency
Wake within a ±30 min window, every day.
CostFreeTime—EaseModerateImpactExtremely high - 04ImportantIntervention · Rank #08Nutrition, Diet & Food11.3
Magnesium glycinate
Evening, ~400mg.
Cost$12/moTime10 secEaseEffortlessImpactModerate - 05ImportantTop ChoiceLight Health
The 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.
CostExcellentTimeExcellentEaseExcellentImpactStrongAnew Researched & Certified - 0606VideoLight HealthComing soon
Your Sunglasses Are Sabotaging Your Sleep
480nm spectral data and the case for naked-eye sunrise.
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