Because it's very hard to control the mind with the mind, you should use tools that involve the body, like specific breathing patterns or body scans, to calm down and fall asleep.

Practices like Yoga Nidra, a form of Non-Sleep Deep Rest (NSDR), can reset dopamine levels in the brain, improving your ability to engage with the world deliberately.

A combination of Magnesium Threonate and Theanine can aid sleep by increasing neurotransmitters like GABA, but should be titrated as they can cause grogginess.

The sleep supplement Apigenin, a chamomile derivative, is a potent estrogen inhibitor and should be considered carefully by both men and women.

To avoid activating circadian-shifting neurons, place evening lights low in your physical environment, as the cells that detect them are mostly in the bottom half of your retina and view your upper visual field.

Bright light exposure between 11 PM and 4 AM activates a brain structure called the habenula, also known as the disappointment nucleus, which can lead to depression.

Viewing sunlight around sunset can help protect your brain and body against the negative, melatonin-suppressing effects of artificial light later in the evening.

Contrary to popular belief, getting blue light during the day is beneficial and crucial for setting your body clock, so you should not wear blue blockers during the day.

A late-shifted cortisol pulse, rising in the evening, is a signature of many anxiety disorders and depression.

Viewing morning sunlight through a window is 50 times less effective for setting your circadian clock than being outside.