Sleep

Light

Avoid blue light before sleep: Why blue light before bed time is bad for sleep (for some of us?) (Chang et al. 2015):

We have known for quite a while now that light is the most powerful cue for shifting the phase or resetting the time of the circadian clock. We also know that melatonin is present at low levels during the day, begins being released a few hours before bedtime and peaks in the middle of the night. Past studies have shown that light suppresses melatonin, such that light in the early evening causes a circadian delay, or resets the clock to a later schedule; and light in the early morning causes a circadian advancement, or resets the clock to an earlier schedule. […] we found that humans display a peak sensitivity to light in the blue wavelength region of the spectrum. Rods and cones […] could not account for this differential regulation of melatonin production, so we postulated another type of photoreceptor was responsible for mediating such physiological responses. These wavelength-sensitive photoreceptors were identified soon after and are known as melanopsin-containing ganglion cells

Possible get blue light in the morning though, which can be a sleep intervention (Danielsson et al. 2018; Terman and Terman 2005).

• Amazon.com: Circadian Optics Light Therapy Lamp - UV-Free LED Desk Lamp with 10,000 Lux for Seasonal Sunlight Changes. Full Spectrum Sun Lights for Work from Home. Lumine (Grey) : Health & Household

There are also Seasonal Affective Disorder interventions based on lights. I'm not sure how they relate.

• The 4 Best Light Therapy Lamps of 2023 | Reviews by Wirecutter

Melatonin

Gwern on Melatonin

The 2005 meta-analysis Brzezinski et al concluded that, over all (mostly healthy) adult participants, melatonin improved on placebo to the extent that it [statistically-]significantly reduced sleep onset latency by 4.0 min (95% CI 2.5-5.4) [The normal limits for latency to sleep are considered to be 15-20 min.]; increased sleep efficiency by 2.2% (95% CI 0.2-4.2) [The normal sleep efficiency is about 90-95%.], and increased total sleep duration by 12.8 min (95% CI 2.9-22.8). […] One might object that they do not wish to tamper with their natural sleep, even if melatonin is a normally-secreted hormone. Sad to say, I would point out to such readers that they are already profoundly tampering with their natural sleep cycle, and indeed, all of Western civilization is tampering with it; most of my readers do not even sleep multiple times during the day, as Nature intends and as humans have usually slept through history […]

Scott Alexander on Melatonin:

So if you want to go to sleep (and wake up) earlier, you want to take melatonin early in the day. How early? Van Geijlswijk et al sums up the research as saying it is most effective “5 hours prior to both the traditionally determined [dim light melatonin onset] (circadian time 9)”. If you don’t know your own melatonin cycle, your best bet is to take it 9 hours after you wake up (which is presumably about seven hours before you go to sleep).

Anti-snoring exercise

TBC

Anti-snoring garments

For “positional therapy”, a.k.a. “not letting you sleep on your back” (Permut et al. 2010). NB, none of these retailers will shop to Australia, even ones who clearly can such as Amazon. Presumably some quirky features of Australian therapeutic good regulations prohibits them selling padded shirts in Australia because it is too medicine-adjacent.

• Sew a tennis ball into a tshirt
• wear a backpack full of inflated goonbags in bed
• WoodyKnows Anti Snoring Backpack (only ships to USA)
• Rematee Anti-Snore Bumper Belt (only ships to USA)
• SomnoCushion® Standard anti-snoring backpack (Only ships to Europe)
• SomnoCushion® Pro Anti-snoring backpack (only ships to Europe)
• rainbowstar Positional Sleep Aid Backpack (only ships to USA)

Weird machines

• I Tried 6 Popular Anti-Snoring Devices. Here’s How They Did

When this mic-enabled system detects snoring sounds, an under-bed base station sends a burst of air up into a pillow insert, lightly shifting how your head is positioned.