🌙 Trouble Falling Asleep
Circadian misalignment / hyperarousal
Can't switch off at night; late light/screen exposure.
A fixed wake-time every day, with a wind-down alarm at night.
Anchoring wake-time self-corrects the whole clock within 1–2 weeks — the single most effective, zero-cost sleep fix.
Move — the mechanics that fix it: Light + wind-down
Morning light, dim evenings, consistent wake time; low-dose melatonin 30–60 min before bed.
- Air Bike
- Cross-Body Crunch
- Decline Oblique Crunch
- Inchworm
Fuel — foods to fuel it
- Spinach (cooked) (local SG)
- Pumpkin seeds (local SG)
- Tofu (firm) (local SG)
- Almonds (local SG)
- Dark chocolate (85%) (local SG)
Daily nutrient targets: magnesium: 400mg (goal), sugar: 25g (limit), glycine: 10g (goal)
Stack — evidence-ranked compounds
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes trouble falling asleep?
Circadian misalignment / hyperarousal. Can't switch off at night; late light/screen exposure.
What exercises help trouble falling asleep?
Key movements: Air Bike, Cross-Body Crunch, Decline Oblique Crunch, Inchworm.
What should you eat for trouble falling asleep?
Foods that support it: Spinach (cooked), Pumpkin seeds, Tofu (firm), Almonds, Dark chocolate (85%).
What supplements help trouble falling asleep?
Evidence-ranked options: Melatonin, Magnesium, L-Theanine, Apigenin, Glycine.