Start here
Fix wake time and light timing first. Many “sleep supplements” fail because the clock is drifting.
| 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 |
Run: Sleep Starter Kit.
Red flags
Seek clinical evaluation if you have loud snoring + witnessed breathing pauses, marked daytime sleepiness, uncontrolled hypertension, or you fall asleep while driving.