The document is a concise, instructional checklist created by Lucas Wilhelm Hedenbäck outlining his personal optimal sleep environment and supporting resources. It enumerates six core components of his ideal sleep setup: exposure to morning light, use of blue‑light blocking lenses after sunset, grounding (earthing) before bed, playing deep‑sleep brainwave audio while keeping the phone on airplane mode, eliminating electromagnetic fields (EMFs) in the sleeping area, and a specific supplement stack (referred to as “Supps Stack”). The protocol also provides concrete resource links and product recommendations to implement each component, including a Spotify playlist for deep‑sleep brainwaves, a YouTube video of Dr. Andrew Huberman’s NSDR (Non‑Sleep Deep Rest) session, two options for blue‑light blocking glasses (Lucier “Haaland” black night lenses and a cheaper Block Blue Light “Taylor” glasses), and a red‑light therapy panel (Carelamps Derma Red Elite 750) with discount codes “LUCAS” and “SUPERHUMAN”. The overall purpose is to give readers a ready‑to‑use, evidence‑inspired routine for improving sleep quality.
Topics
Morning Light Exposure for Circadian Alignment
Incorporating natural morning light to synchronize the body's internal clock and promote alertness during the day.
Post‑Sunset Blue Light Blocking Strategy
Using specialized lenses after sunset to reduce blue‑light exposure, thereby supporting melatonin production and sleep onset.
Brainwave Audio + Airplane Mode for Sleep Hygiene
Playing a curated deep‑sleep brainwave playlist while disabling wireless signals to minimize distractions and promote restorative brain states.
Curated Audio/Video Resources for Deep Rest
Specific media recommendations: a Spotify playlist titled “deep sleep brainwaves” and Andrew Huberman’s NSDR video on YouTube, both intended to facilitate non‑sleep deep rest.
Blue Light Blocking Glasses Recommendations with Purchase Options
Two product suggestions: Lucier “Haaland” black night lenses (premium) and Block Blue Light “Taylor” glasses (budget), including brand details for readers.
Red Light Therapy Panel Recommendation with Discount Codes
Promotion of the Carelamps Derma Red Elite 750 red‑light panel, including discount codes “LUCAS” and “SUPERHUMAN” for cost savings.