Almost everything sold for sleep does nothing. What follows is the short list of changes with real trial evidence behind them, in the order worth doing them. No food and no mineral holds an authorised EU sleep claim, so you will not find a list of sleepy foods here.
Before you start
Loud snoring with pauses in breathing, gasping awake, or falling asleep during the day point to sleep apnoea, which no protocol can fix and which raises cardiovascular risk. Insomnia lasting more than three months, or sleep trouble alongside persistent low mood, needs a doctor rather than a plan from a website.
Members only
The rest of this protocol is for members
The week-by-week plan, the foods, the supplements worth taking and the ones to skip. The safety section above stays free, always.