Ezra’s playbook

🌙 Sleep

Fix this first. Everything else gets easier. Every entry below has the amount, the timing, who should skip it, and an honest evidence grade: Strong means consistent trials, Moderate a real but modest effect, Modest small or mixed trials, Traditional long use and thin evidence.

Same wake time, every dayStrong

Weekends too. It is the anchor of the whole system.

Cool, dark, quiet roomStrong

65–68°F. Your body has to drop temperature to fall asleep.

Screens off 60 minutes before bedStrong

Lights dimmed. Blue light and scrolling both delay melatonin.

Caffeine cutoffStrong

8–10 hours before bed. Half of a 2pm coffee is still in you at 8pm.

Infrared sauna, 1–2 hours before bedModerate

Not right before. The warm-up then cool-down is what drops you into sleep.

Skip ifPregnancy, uncontrolled blood pressure.

In the studioInfrared sauna

Magnesium glycinateModerate

200–400 mg, 1 hour before bed. The calm form; citrate and oxide loosen the bowels.

Skip ifKidney disease.

We carry itBodyHealth Sleep (magnesium-based) — at the Cryogenix front desk in Palm Harbor.

Tart cherryModerate

8 oz juice or 1 oz concentrate in the evening. Natural melatonin, also helps soreness.

Skip ifWatch the sugar if blood sugar is a concern.

How to make itTart cherry nightcap: 1 oz tart cherry concentrate, 6 oz sparkling water, squeeze of lime, ice.

Chamomile teaTraditional

1 cup, 30–45 minutes before bed. Mild, real for some people.

Skip ifRagweed allergy.

How to make itChamomile-lavender tea: 1 chamomile bag + a pinch of dried lavender, steep 5 minutes covered, teaspoon of honey.

GlycineModest

3 g before bed. Small trials show deeper sleep and less next-day fog.

L-theanineModest

200 mg. Takes the edge off a racing mind without sedation.

Ezra · your coach

Want this read against your day, not a page?

Ezra is the coach in the CRx Coach app. She knows how you slept, what you ate and what hurts, and she brings the right one of these up at the right moment. Two weeks free, no card.

Start my free 2 weeks →

The rules Ezra keeps

Sleep, food, movement, water and the studio come before any supplement. Supplements are last on every list.
Never above label amounts. Never "double up."
On medication? Name the interaction every time, or say "check with your pharmacist."
Pregnant, breastfeeding, kidney or liver disease, bleeding disorder, surgery coming up: doctor first.
No cure, treat or "boost" language. "May help," "supports," "many people find."
Red flags are not remedy territory: chest pain, the worst headache of your life, blood in stool, unexplained weight loss, low mood for two weeks, thoughts of self-harm. Those go to your doctor (988 for a crisis).

More: Headache & migraine · Inflammation & joint pain · Muscle soreness & recovery · Cravings, appetite & metabolism · Hormone health · Stress & mood · Digestion & bloating · Energy & focus · Immunity & getting over it faster