Ben Greenfield: This Nighttime Routine Solves 95% of Your Sleep Issues.

Key Takeaways

• Set a consistent bedtime to regulate your circadian rhythm.
• Block blue light 2 hours before bed using blue light blocking glasses or apps.
• Keep your bedroom cool (60-67°F) to optimize sleep onset.
• Use blackout curtains or a sleep mask to eliminate light intrusion.
• Practice relaxation techniques like deep breathing or meditation before bed.

Supplements & Protocols Mentioned

• Take magnesium glycinate (200-400 mg) 30 minutes before bed.
• Use melatonin (0.5-1 mg) if needed, but sparingly.
• Consider glycine (3-5 grams) to enhance sleep quality.

Products & Gear Mentioned

• Use blue light blocking glasses like Swanwick or Ra Optics.
• Install blackout curtains or a sleep mask.
• Consider a cooling mattress pad or ChiliPad for temperature control.

Notable Quotes

“Your sleep environment should feel like a cave: cool, dark, and quiet.”

Bottom Line

Optimize your sleep environment and evening routine with consistent timing, light control, and targeted supplements to resolve most sleep issues.

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