Sleep & Recovery

Melatonin, magnesium, ashwagandha, CBD, valerian — ranked by evidence, not marketing budgets

Your phone is doing more damage to your sleep than you think — and it is not just the blue light. Screen time before bed suppresses melatonin, elevates cortisol, and fragments REM sleep. What the research shows and the specific changes that actually help.

Magnesium is the most common mineral deficiency in developed countries and one of the most evidence-backed supplements for sleep. But not all forms work equally. An evidence review of which magnesium type improves sleep and which ones are marketing noise.

Andrew Huberman’s sleep stack — magnesium threonate, theanine, apigenin, and inositol — is one of the most popular supplement protocols on the internet. We checked every recommendation against the clinical trial data. Some hold up. Some do not.

Your brain has a nightly maintenance crew. Deep sleep is when they clock in. If you’re waking up foggy, forgetting

What you eat in the four hours before bed directly affects your sleep architecture. Some foods boost melatonin and tryptophan. Others spike cortisol and fragment your REM cycles. The evidence on what to eat and avoid for measurably better sleep.