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Goal

How to sleep better

Ranked by what each one gives you against what it asks. The top of this list is free and takes ten minutes.

6 scored on impact, energy, cost and time — the same formula the whole site runs on. How the scoring works.

  1. Extremely high

    01 Morning sunlight

    9

    10–20 min outside, no sunglasses, within an hour of waking.

    Cost
    Free
    Time
    10 min
    Energy
    Effortless
    Impact
    Extremely high

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  2. Extremely high

    02 Sleep consistency

    6

    Wake within a ±30 min window, every day.

    Cost
    Free
    Time
    -
    Energy
    Moderate
    Impact
    Extremely high

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  4. Important

    04 Magnesium glycinate

    2.25

    Evening, ~400mg.

    Cost
    $12/mo
    Time
    10 sec
    Energy
    Effortless
    Impact
    Moderate

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  5. Nice to have

    05 Nose breathing

    1.5
    Cost
    Free
    Time
    -
    Energy
    Moderate
    Impact
    Moderate

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  6. Nice to have

    06 Sunrise alarm

    1.5

    Fake a sunrise over the last 30 minutes of sleep — in winter-depression trials a 250-lux dawn matched 10,000-lux bright light. An addition for dark mornings, never a substitute for stepping outside.

    Cost
    $25–120 once
    Time
    None — one-time setup
    Energy
    Set it once
    Impact
    Real, but winter-specific

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All goals →All interventions →