Sleep HygieneEvidence & Dosage
Light management, temperature, consistency, and sleep architecture optimization.
Sleep Hygiene in the context of Methods
This topic is part of our "Methods" world. There you'll find methodology, evidence and the highest-impact levers — plus the order in which they sensibly build on each other.
Go to MethodsWhat we know so far about Sleep Hygiene
We haven't yet curated enough studies for this topic. The "Methods" world provides the systematic context — methodology, levers, and order of operations.
Go to MethodsMore topics in Methods
HRV Biofeedback
Heart rate variability as a stress marker, breath protocols for vagal activation, wearables (Oura, Whoop), and training-load steering.
Light Management
Morning light, blue-light filtering and the circadian rhythm.
Microbiome Modulation
Pro- and prebiotics, fiber, fermented foods, the gut-brain axis, and evidence on immune and metabolic modulation.
Insulin Sensitivity Nutrition
Nutrition strategies for improved insulin sensitivity: macronutrient timing, fiber, polyphenols, and the evidence base for metabolic health.
Intermittent Fasting
16:8, OMAD, 5:2: metabolic flexibility, insulin sensitivity, autophagy, and the evidence on weight loss.
Cold Exposure
Ice baths, cold showers, cold plunges: mechanisms, brown fat activation, metabolism, mood effects, and safety protocols.
Ketogenic Diet
Ketosis, beta-hydroxybutyrate, exogenous ketones, neurological applications, and the evidence on fat adaptation.
Air Quality
PM2.5, PM10, HEPA filters, indoor vs. outdoor — cognitive and cardiovascular effects.
Alcohol
No safe dose per recent evidence — sleep, hormones, cancer risk.
Blue Light
Screen spectrum suppresses melatonin — filters, glasses, incandescent bulbs.
Breakfast Yes/No
The state of research on breakfast's role — myths and individual variability.
Breathwork
Wim Hof, Box Breathing, Pranayama, and autonomic nervous system
Burnout Prevention
Early warning signs, workload management, recovery, setting boundaries.
Carbohydrates
Glycemic index, starch vs. sugar, individual tolerance.
Carnivore Diet
An all-meat diet — anecdotes vs. missing long-term evidence.
Chronotype
Lark vs. owl — genetically influenced, your optimal daily structure.
Dietary Fats
Saturated vs. unsaturated, omega profiles, avoiding trans fats.
Dietary Protein
Daily requirement, sources, distribution across the day, leucine threshold.
Digital Minimalism
Deliberate tech use, screen time, notification hygiene.
EMF
A contested topic — the evidence, the precautionary principle, the practical side.
Related topics from other worlds
Prolactin
Stress/sleep hormone, suppresses testosterone when chronically elevated.
Thyroid & Energy
How thyroid status shapes fatigue, weight and mental clarity.
Alpha-GPC
Choline source for acetylcholine and cognitive performance
Creatine
More than just sport: memory, sleep deprivation, vegan deficits.
Glucose vs Ketones
The brain's fuel sources, ketogenic adaptation, cognitive effects.
Modafinil
Wakefulness, off-label use, tolerance, and addiction potential.