The Sleep
Report
Who we tracked
YouTube subscriber counts read from each channel page on Nov 6, 2026. We note public criticism of an expert's health claims; we don't cover unrelated personal matters.
To fix your sleep
Do these in order. Most cost nothing, and every one beats the supplements in this report.
Popularity vs. proof
Each mark is one sleep intervention. Left to right: how many of the five experts recommend it. Bottom to top: how strong the research is, graded A to F with the rubric in section 07. Top right is where you want to spend your effort.
Habits first
The strongest evidence in this report is for things that cost nothing. Ranked by grade.
Done the habits? Try these next
The evidence grade tells you how strong the science is. It does not tell you whether something is worth trying. For that we also weigh safety, cost, and how easily you can test it on yourself. Cheap, low-risk and testable can be worth a try even with mixed research. Work down the list one at a time.
Test it on yourself in four weeks
- Add one thing only. Change nothing else.
- Two weeks on, then two weeks off.
- Each morning, log how long it took to fall asleep and how rested you feel from 1 to 5, or use your sleep tracker's numbers.
- If on-weeks beat off-weeks clearly, keep it. If you can't tell the difference, drop it and try the next one.
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The supplement verdicts
Supplements come after the habits because none of them beat the habits above. Ranked by evidence grade, with our worth-trying call on each. Open Details for how it works, the numbers, who recommends it, and who profits. A $ after an expert's name marks a commercial tie to a seller.
Who recommends what
What each expert has said publicly. Tap any dot to open the episode or post where they said it.
Follow the money
How we grade
Every grade comes from the published human research, not from who recommends it. We use the strongest available study design first: pooled analyses of randomized trials, then individual trials, then everything else.
This report summarizes published research and what public experts have said. It is not medical advice and does not recommend doses. Expert doses are shown as what that person said they take. Talk to a doctor before starting a supplement, especially if you take medication or have a sleep disorder. As an Amazon Associate we earn from qualifying purchases; this never affects a grade or a pick. Corrections: none yet. Every correction will be logged here with the date.