All protocols

People with melanoma should be very cautious about peptides that stimulate melanocytes because they could potentially exacerbate melanoma.

If using peptide therapeutics, do regular blood testing and monitor for any potential tumor growth as part of safety monitoring.

Lying down improves heat dissipation and reduction in core body temperature compared with sleeping inclined, which may improve sleep onset and quality.

Old-school positional therapy for snoring or sleep apnea: wear a very tight T-shirt backward with a tennis ball or hockey ball in the back pocket to discourage rolling onto your back during sleep.

Use the MEQ online to assess chronotype; search for 'chronotype MEQ' (Morningness-Eveningness Questionnaire).

If you would sleep past your alarm without it, you are probably not getting enough sleep. Also monitor for excessive daytime sleepiness outside the normal afternoon dip; if you still feel groggy and not alert around 11 to 11:30 a.m., adjusted for chronotype, that may indicate insufficient or poor-quality sleep.

Recommended as a channel for aggression/wildness and as a discipline-building sport; described as life-changing and associated with improved grades and behavior.

Recommended broadly for the respect and self-discovery they engender; discussed in the context of wrestling and boxing.

Book recommendation for anyone interested in the human spirit and self-discovery through martial arts.

Book recommendation; specifically recommended as an audiobook rather than only in print.

Described as a helpful body-based entry point; very light touch, closer to myofascial work, with tapping/manipulation while lying down clothed and relaxed.

Recommended as part of a somatic/body-based approach; described as a useful entry point because of athletic background.

Recommended broadly via body-based approaches; described as especially useful for someone physically oriented to the world.

Short video recommendation for gaining perspective by mentally backing away from immediate concerns.

Book recommendation referenced as helpful for understanding trauma-related phenomena such as alexithymia.

Current routine is training about 5 out of 7 days; framed as essential for mental health and functioning.

He watches sleep closely and aims to be in bed by about 10:30 p.m.; if later than that he becomes concerned.

He eats very lightly, like a grazer, about 8 times per day or more; examples mentioned include avocado in the morning and later a snack of sliced cheese and an apple.

Use a smart light bulb in the bedroom set very dim, around 5 lux, and deep orange/red in the evening.

If struggling with conditioned wakefulness in bed, try reversing top-to-bottom in the bed with pillow at the opposite end to alter the sleep context.

Use meditation to get the mind off itself; Walker reports doing 10 minutes every night before bed.

Use breathing methods to focus on the breath instead of thoughts when trying to sleep.

A diet high in sugar and low in protein is associated with worse sleep.

Use a wearable to track sleep with some degree of high fidelity during a two-week experiment testing whether switching out afternoon coffee improves sleep.

If using CBD, choose products with third-party laboratory testing and verify via QR code or similar documentation to confirm purity.

Use warming socks or foot-warming technology at the beginning of the night to warm the feet and help cool the core for sleep onset.

Use two short sessions of about 20–25 minutes each to teach growth mindset, especially at vulnerable times such as ninth grade transitions. Effective interventions present new scientific information that feels non-obvious and useful, include stories from similar others who applied the idea successfully, and ask participants to write their own narrative about struggle and improvement ('saying is believing'). Simple narratives should frame difficulty as changeable: difficulty occurred, it did not determine the future, specific steps were taken, and improvement followed.

If you're stressed before an important presentation or challenge, do not automatically distract yourself or assume you need to eliminate the stress. Use that energy to prepare and perform instead.

For optimal challenge states, pair necessary demands with a belief that your resources are sufficient to meet them; resources can include confidence, reappraisal skill, support, training, time, or friends.

Consider exploring biphasic sleep, especially an afternoon nap or NSDR protocol, if it benefits cognition and energy and does not impair nighttime sleep.