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Commonly discussed for Sleep30
Clear filtersRest quality and how easily you wind down.
Moderate aerobic movement most days: a brisk walk, cycling, or similar. One of the most-studied habits for mood, sleep and daytime energy.
A stimulant found in tea, coffee, and cacao. One of the most studied compounds; commonly discussed in relation to alertness, and — when taken later in the day — sleep.
No coffee, tea, energy drinks or caffeinated supplements after early afternoon. Commonly discussed for falling asleep faster and sleeping deeper.
Going to bed and waking up at about the same time every day, including weekends. Commonly discussed for sleep quality and daytime energy.
A hormone produced by the body in a daily cycle; synthetic melatonin is also used in products sold in some markets.
Keeping evening drinks well away from bedtime, or skipping them. Commonly discussed for deeper, less fragmented sleep.
Strength work with weights, bands or bodyweight, twice a week or more. Commonly discussed for mood, sleep, recovery and energy.
A botanical supplement category made from Withania somnifera, commonly supplied as a root preparation or extract.
A small amino acid abundant in collagen. Often discussed in relation to sleep quality and skin.
An amino acid found mainly in tea leaves. Often discussed in relation to calm focus, especially alongside caffeine.
A mineral involved in hundreds of enzymatic processes, including ones related to muscle and nervous system function. Often discussed in relation to sleep and relaxation.
Getting outdoor light within an hour or two of waking, without sunglasses. Commonly discussed for circadian timing, sleep and mood.
Lowering screen brightness or avoiding bright screens in the hour before bed. Commonly discussed for sleep onset; the research is mixed on how large the effect is.
5-hydroxytryptophan, a compound the body makes from the amino acid tryptophan; the supplement form is typically extracted from the seeds of the Griffonia simplicifolia plant.
Gamma-aminobutyric acid, a molecule made in the body and present in some fermented foods; sold as a supplement.
Bone brothDrinkA savory stock simmered from animal bones and connective tissue for many hours; a recognized source of protein and the amino acids glycine and proline.
Chamomile teaDrinkA herbal infusion of dried chamomile flowers, commonly enjoyed in the evening; it carries the plant flavonoid apigenin and other polyphenols.
CherriesFoodThe small red-to-dark stone fruit of the cherry tree, eaten sweet or tart; a source of potassium, vitamin C, and the anthocyanins that give the fruit its color.
A supplement form of the amino acid glycine, taken as a powder or capsules; it has a mildly sweet taste.
KiwiFoodA small fruit with green or gold flesh. A concentrated dietary source of vitamin C, with vitamin K and fiber.
A supplement providing L-tryptophan, an essential amino acid found in protein-rich foods; in the body it is a precursor to serotonin and to niacin (vitamin B3), and it is also the precursor to 5-HTP. Taken as capsules or tablets.
Lavender teaDrinkA fragrant herbal infusion of dried lavender flowers, commonly enjoyed in the evening; it carries the plant's polyphenols.
Lemon balm teaDrinkA gentle, lemon-scented herbal infusion of lemon balm leaves, commonly enjoyed in the evening; it carries the plant's polyphenols.
A supplement category for magnesium salts such as magnesium glycinate and magnesium citrate.
NutmegFoodThe warm, sweet ground seed of the nutmeg tree used in baking and sauces; contains manganese and plant polyphenols.
Pumpkin seedsFoodFlat green seeds (pepitas) eaten roasted or raw. A dietary source of magnesium, zinc, and plant protein.
Tart cherry juiceDrinkA tangy, deep-red juice pressed from Montmorency-type sour (tart) cherries, drunk straight or diluted; it carries the fruit's polyphenols and is one of the few foods that naturally contain the compound melatonin.
A concentrated supplement made from the root of valerian (Valeriana officinalis), a source of constituents such as valerenic acid; distinct from valerian tea. Taken as capsules, tablets, or extract.
A combination supplement of zinc, magnesium, and vitamin B6, taken as capsules; a common sports-nutrition product.