Sleep

CBT-I

The first-line insomnia treatment that is not a pill.

Alcohol cutoff

Nightcaps fragment the second half of the night.

Blackout Curtains

The cheapest sleep upgrade that still works.

Caffeine cutoff (8 hours)

Last coffee eight hours before bed, not “after lunch maybe.”

ChiliPad / Sleepme

Sleepme

Bed cooling without a full Eight Sleep stack.

Cool bedroom (17–19°C)

Set the room like a cave, not a sauna.

Evening magnesium + glycine

A boring two-ingredient wind-down.

Foam earplugs

The unglamorous partner to blackout curtains.

Mouth taping (cautious)

Gentle tape to encourage nasal breathing at night.

Sleep mask

Portable blackout when the curtains lose.

Sunrise alarm lamp

Dawn simulation instead of a panic beep.

TrueDark Glasses

TrueDark

Evening glasses that cut more than just blue.