¶ Troubleshooting: Poor Sleep

Start here

Fix wake time and light timing first. Many “sleep supplements” fail because the clock is drifting.

¶ Symptom → likely drivers

Symptom	Common drivers
Can’t fall asleep	late light/screens, late caffeine, bedtime anxiety, inconsistent wake time
Waking during night	alcohol, overheating, noise/light, stress, late meals/reflux
Early waking	stress, light exposure, too-early bedtime, depression (sometimes)
Unrefreshing sleep	sleep apnea, fragmented sleep, insufficient sleep time, restless legs

¶ First fixes (order matters)

Pick a wake time and keep it within ±30–60 minutes for 7 days.
Get outdoor light after waking (10+ minutes).
Dim evenings (lower brightness 1–2 hours pre-bed).
Bedroom environment: cool + dark + quiet.
Stop the “awake in bed” loop: if awake >20–30 minutes, get up briefly, return when sleepy.

Run: Sleep Starter Kit.

¶ Common failure modes (and fixes)

“I try to sleep in on weekends.” → Keep wake time stable; use earlier bedtime to recover.
“I fall asleep but wake at 3–4am.” → Check alcohol, late meals, stress load, morning light timing.
“I’m exhausted but wired.” → Add a daily downshift + reduce late-day stimulants.

¶ When to escalate (do not self-manage)

Red flags

Seek clinical evaluation if you have loud snoring + witnessed breathing pauses, marked daytime sleepiness, uncontrolled hypertension, or you fall asleep while driving.

¶ Deep dives

Sleep (mechanisms, evidence, disorders, treatments)
Sunlight and Health (circadian mechanisms + light timing)