Siim Land: The Anti-Aging Sleep Formula (Science-Backed)

Key Takeaways

• Block blue light 1-2 hours before bed: Use apps like F.lux (Apple) or Twilight (Android), wear blue-blocking glasses, and sleep in pitch darkness with blackout curtains/sleep mask.
• Optimize melatonin production: Get daylight exposure in the morning, consider melatonin supplementation (especially if older), and avoid late-night eating.
• Stop eating 3-5 hours before bed: Fasting boosts growth hormone and autophagy. If hungry, opt for small, low-glycemic snacks like cottage cheese with berries.
• Boost NAD+ for circadian health: Exercise (avoid going to failure), practice calorie restriction/intermittent fasting, and consume polyphenol-rich foods (olive oil, berries, herbs).
• Prioritize deep sleep: Avoid high-glycemic meals before bed, align sleep schedule, and leverage autophagy by fasting overnight.

Supplements & Protocols Mentioned

• Melatonin: 10mg+ doses shown to lower inflammation; up to 3,000mg used in studies with no adverse effects.
• NAD+ boosters: Exercise (submaximal), calorie restriction, fasting, and polyphenols (olive oil, berries).

Products & Gear Mentioned

• F.lux (Apple) / Twilight (Android) for blue light filtering.
• Blue-blocking glasses and blackout curtains/sleep masks for darkness.

Notable Quotes

“Melatonin is the master coordinator of all your sleep architecture and recovery. You could do everything else right, but if you miss the melatonin, you’re wasting your time.”

Bottom Line

Maximize anti-aging sleep by blocking blue light, supplementing melatonin strategically, fasting before bed, and aligning circadian rhythms through daylight exposure and NAD+ support.

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