Sleep Is the Highest-Leverage Longevity Intervention. Most People Are Getting It Wrong.

The mortality data on sleep is more consistent than any supplement or drug in the longevity category. Less than 6 hours per night is associated with 12-13% increased all-cause mortality across a meta-analysis of 1.3 million participants.

Yet the sleep optimisation industry is as full of noise as the supplement industry. Most people are overdosing melatonin by 10-20x. Valerian root has 60+ RCTs and is largely ineffective. The single most evidence-backed sleep intervention — CBT-I — is almost never discussed in longevity circles.

This report covers:

• The mortality data on sleep duration and quality — what 1.3 million participants showed
• Sleep supplements scored — Magnesium, Melatonin, Glycine, Ashwagandha, CBD, Valerian
• The melatonin dosing problem — why most people are taking 10-20x the effective dose
• Oura vs Whoop vs Apple Watch — independent validation study comparison
• CBT-I — why it outperforms sleeping pills in RCTs and nobody talks about it
• The evidence-ranked sleep protocol — 9 interventions ranked by evidence and cost

Every intervention scored: Start / Stop / Wait / Avoid.

No affiliates. No sponsors. Human trials only.