Walker warns against melatonin supplements, citing a 503% rise in pediatric poisonings and potential long-term suppression of natural production. He explains that phones before bed cause sleep procrastination and 'bed rotting', especially for anxious individuals, and suggests a 'standing up only' rule for phone use. The four macros of good sleep are Quantity (7-9 hours), Quality, Regularity, and Timing (QQRT), with regularity being the strongest predictor of longevity, reducing all-cause mortality by 49%. To overcome insomnia, he recommends the 20-minute rule to break the bed-sleep association and techniques like box breathing for middle-of-the-night awakenings. Finally, he notes that sleep supplements like magnesium are less effective than basic sleep hygiene, though magnesium L-threonate and ashwagandha may help specific cases.