| Low-Moderate |
| Weak-Moderate |
| Avoids digestive interference, supports neurotransmitter production |
| Sleep-Supporting Nutrition |
| Individual responses vary. Track what works for you. |
| LIGHT-AM | Timeshifter | Circadian | Eye conditions, Photosensitivity, Bipolar (may trigger mania) | Bright light exposure within 30-60 minutes of waking to anchor circadian rhythm. | Low | Strong | Suppresses melatonin, shifts circadian phase earlier, sets cortisol rhythm | Morning Light Exposure | Huberman's #1 recommendation. Works for both falling asleep AND waking up problems. |
| LIGHT-PM | Night Light (Windows), Night Shift (iOS), f.lux | Circadian | None | Minimize bright light and blue light in the 2-3 hours before bed. | Low-Moderate | Moderate | Allows natural melatonin rise, prevents circadian delay | Evening Light Restriction | Complement to morning light. Less impactful alone but supports overall circadian health. |
| MED | Waking Up, Insight Timer, Calm, Headspace | Relaxation | PTSD (trauma-sensitive approach needed), Severe anxiety (may worsen initially) | Non-judgmental awareness of present moment, often focusing on breath or body sensations. | Moderate | Moderate | Reduces cognitive hyperarousal, interrupts rumination | Mindfulness Meditation / Body Scan | MBSR (8-week program) has strongest evidence. Apps provide good introduction. |
| NSDR | Insight Timer, Virtusan, NSDR by Huberman (YouTube) | Relaxation | None known | Guided relaxation protocol inducing deeply restful state while remaining conscious. | Low | Emerging (Limited RCTs) | Activates parasympathetic system, may increase dopamine, reduces cortisol | Non-Sleep Deep Rest (NSDR) / Yoga Nidra | Huberman popularized this. Free protocols on YouTube. Good for sleep anxiety. |
| PARA | Cognitive | None | Try to stay awake instead of trying to fall asleep. Reduces performance anxiety. | Low | Moderate | Removes effort to sleep, reduces anxiety about not sleeping | Paradoxical Intention | Counterintuitive. Works by removing performance anxiety around sleep. |
| PMR | Insight Timer, Headspace, Calm | Relaxation | Chronic pain (modify), Acute injuries | Systematically tense and release muscle groups to reduce physical tension. | Low | Moderate | Activates parasympathetic nervous system, reduces physical hyperarousal | Progressive Muscle Relaxation | Good entry point. Easier than meditation for many people. |
| SC | Sleepio, CBT-I Coach | CBT-I Core | Unsafe nighttime environment, Mobility issues | Re-associate bed with sleep only. Break the learned connection between bed and wakefulness. | Moderate | Strong | Classical conditioning - bed becomes cue for sleep, not wakefulness | Stimulus Control | Often combined with sleep restriction. Critical for chronic insomnia. |
| SH | Any sleep tracker | Foundation | None | Environmental and behavioral practices that support good sleep. | Low | Weak-Moderate (Insufficient alone for chronic insomnia) | Removes barriers to sleep, optimizes sleep environment | Sleep Hygiene | Necessary but not sufficient. Must combine with other CBT-I techniques. |
| SRT | Somryst, Sleepio, CBT-I Coach (VA), StellarSleep | CBT-I Core | Jobs requiring alertness, Untreated sleep apnea, Seizure disorders, Bipolar disorder | Limit time in bed to actual sleep time, then gradually expand. Builds sleep drive and increases sleep efficiency. | High (First 2 weeks are brutal) | Strong (Gold standard) | Increases sleep pressure (adenosine), consolidates sleep, eliminates learned wakefulness | Sleep Restriction Therapy | Most effective behavioral intervention. Counterintuitive but proven. |
| TEMP | Environmental | Certain cardiovascular conditions, Raynaud's syndrome | Use body temperature drop to facilitate sleep onset. | Low | Moderate | Core body temp must drop 1-3°F to initiate sleep. Warm shower/bath causes rebound cooling. | Temperature Manipulation | Sleep onset requires temperature drop. This is why warm bath helps counterintuitively. |
| WORRY | Any journaling app, Day One | Cognitive | Severe anxiety (may need additional support) | Scheduled time earlier in day to process worries, preventing rumination at bedtime. | Moderate | Moderate | Contains worry to specific time, reduces bedtime rumination | Worry Time / Constructive Worry | Simple but effective for rumination-driven insomnia. |
Technique ID | Name | Apps | Category | Contraindications | Description | Difficulty | Evidence Level | Mechanism | Notes | Reddit Tips | Steps | Success Rate (%) | Timeline (weeks) |
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