All protocols

Use a continuous glucose monitor as a learning tool rather than trying to game the system for perfectly flat glucose.

Use CGM to assess whether glucose peaks around 45 minutes after a meal and returns toward baseline by about 90 minutes to 2 hours; slower recovery may indicate insulin resistance.

Use CGM to assess how spiky glucose patterns are; lower glycemic variability is better.

Monitor the morning glucose rise on waking; she said she would want to see less than about a 10-point rise rather than 20–40 points.

Swap snacks for lower-glucose options; examples given were grass-fed cheese, flax crackers, and a venison stick.

Replace sugary snacks with options built around protein, fat, and fiber to reduce glucose spikes; examples given included grass-fed cheese, flax crackers, and a venison stick.

Instant oatmeal was noted as one of the biggest breakfast glucose spikers in their dataset for many people, despite its healthy reputation.

Before bed, repeatedly rehearse the intention that you will remember your dreams and instigate control in them to increase the probability of lucid dreaming.

During the day, repeatedly perform reality checks so the habit carries into dreams and triggers lucidity when reality behaves differently. You can set an alarm as a reminder and use checks like flipping a light switch on and off or pressing your hand into a solid surface.

Listen to sleep stories to get the mind off itself and reduce rumination when trying to fall asleep.

Assess whether you snore by using an app over a couple of nights. When recording, start the app and place your phone face down so it can listen to your breathing all night.

App for recording breathing/snoring overnight; place the phone face down after starting recording, then review the distribution and severity of snoring.

Alcohol can significantly increase snoring severity, especially if you already have mild snoring; drinking is likely to worsen snoring on those nights.

If you know upcoming nights will be short or disrupted, sleep longer beforehand to build sleep credit and lessen the impact of the upcoming debt.

When awake in the middle of the night, avoid trying too hard to fall back asleep because effort and frustration push sleep further away. If sleep is not coming, stop forcing it and instead lie there and enjoy the concept of rest, even with eyes open if needed.

If you consistently wake too early and cannot get back to sleep, try delaying bedtime later, for example from 10 p.m. to 11 p.m., and maintain it for several days to build sleep pressure.

If early awakening persists, speak with a board-certified sleep medicine clinician.

Discuss with a physician for sleep maintenance, especially in older adults; described as more helpful for keeping people asleep. Lower doses of 3 mg and 6 mg were mentioned. For the liquid solution, a standard starting dose of around 0.5 mL was mentioned, taken in a drink in the last half hour before bed.

Discuss with a physician; mentioned as a newer class of sleep drugs called the Doras.

For menopause-related sleep disruption and hot flashes, keep the bedroom cool.

For menopause-related sleep disruption, discuss bioidentical hormone replacement therapy with a physician; described as potentially helping sleep by bringing symptoms back under control and renormalizing aspects of reproductive hormones.

Suggested as a magnesium form to focus on for bioavailability.

Take walks for reflection and presence; examples included walking to expand beyond narrow daily milestones, walking a mile every day, and using walking as a form of meditation focused on being present.

Use coffee or espresso immediately before a nap ('napuccino') to help offset grogginess or sleep inertia upon waking.

In the clinical-trial context, macrodosing appears more effective than microdosing. Prioritize set, setting, and safety when making this choice.

For psychedelic use, set and setting are important, along with safety; certainly not for children.

Used for a skin/microbiome issue with rapid benefit; also recommended now and again when traveling or sleep deprived, and to help counter the effects of antibiotics.

For women who have had strokes or are at risk for stroke, avoid oral contraceptives because they still increase clot risk somewhat, though less than first-generation formulations.

If LDL cholesterol is high, first try to reduce it with diet.

Exercise was discussed as a beneficial lifestyle factor associated with lower stroke incidence and better self-care.