Sleep Optimization
Shift-workers, insomniacs & new parents seeking deeper, more restorative sleep.
Neurohormonal Sleep Reset
Advanced ID: sleep-advanced
Note: Every protocol follows the "low and slow" principle. Don't add everything at once. Start with one element, observe how your body reacts, and layer gradually. Everyone's system is unique—build up at your own pace.
Overview
Address chronic insomnia, sleep fragmentation, and disrupted cortisol/melatonin cycles by combining neurotransmitter precursors, adaptogens, and advanced neuroendocrine modulators.
Rx Components
- Melatonin SR – 2–3 mg 1 hour before bed
- Pregnenolone – 5–10 mg AM or PM (based on effect)
- Ashwagandha (Sensoril or KSM-66) – 600 mg evening
- Phosphatidylserine – 100 mg evening
- DSIP (Delta Sleep-Inducing Peptide) – 100 mcg subcutaneous 1 hour pre-sleep
- Semax/N-Acetyl Semax – 300 mcg intranasal AM or alternate days
- Glycine – 3 g 30–60 minutes before bed
Targeted Integration
| Role | Type | Components | Rationale |
|---|---|---|---|
| Hormonal Axis Modulation | Endocrine Support Stack |
| Rebalances HPA axis, improves overnight hormonal cascades, and supports delta-wave sleep. |
| Neurochemical Reset | Neuropeptide Intervention |
| Targets central sleep initiation and maintenance circuits, especially for individuals with long-term dysregulation. |
Administration
- Melatonin SR and DSIP: 1 hour before sleep
- Pregnenolone: morning for alertness, or evening if sedating
- Phosphatidylserine + Ashwagandha after dinner
- Semax in the morning or on high-cognitive-demand days
- Glycine alone or in herbal tea pre-sleep
Mechanism of Action
- DSIP modulates GABAergic and serotonergic transmission in sleep pathways
- Pregnenolone influences GABA-A receptor tone and neurosteroid balance
- Semax modulates neurotrophic factors and mitochondrial function
- Glycine lowers core body temperature and increases sleep efficiency
Cycle & Duration
- DSIP: use 5 days on, 2 off for 4–6 weeks, then pause
- Semax: 2-week cycles max to avoid receptor desensitization
- Ashwagandha and phosphatidylserine can be used long-term
Synergies & Stack Partners
- Red light therapy post-sunset to prime melatonin release
- Resistance training earlier in the day to deepen night-time sleep
- Sleep hygiene rituals with aromatherapy and binaural beats
Contraindications & Side Effects
- DSIP's effects vary—monitor mood and vivid dreams
- Pregnenolone may increase anxiety or estrogen in some individuals
- Semax may overstimulate if dosed too late
Monitoring
- Track time in deep and REM sleep via Oura, WHOOP, or sleep EEG
- Assess HRV trends for HPA axis improvement
- Subjective logs of morning clarity and nighttime restlessness
References
- Vgontzas, A. et al. (2001). HPA axis dysregulation in chronic insomnia. J Clin Endocrinol Metab.
- Eriksson, K. S. et al. (1990). DSIP's effect on sleep EEG patterns. Peptides.
- Parikh, M. et al. (2009). Pregnenolone in sleep and mood regulation. J Clin Psychopharmacol.
- Andreeva, L. et al. (2015). Semax’s role in neuroprotection and cognition. Neurosci Behav Physiol.
- Bannai, M. et al. (2012). Glycine ingestion improves subjective sleep quality. Sleep Biol Rhythms.
Foundational Sleep Support
Beginner ID: sleep-beginner
Note: Every protocol follows the "low and slow" principle. Don't add everything at once. Start with one element, observe how your body reacts, and layer gradually. Everyone's system is unique—build up at your own pace.
Overview
Establish a consistent sleep rhythm, reduce sleep latency, and improve sleep depth using safe, beginner-friendly compounds with strong evidence and minimal next-day effects.
Rx Components
- Magnesium Glycinate – 200–300 mg in the evening
- L-Theanine – 100–200 mg 30–60 mins before bed
- Glycine – 3 g at bedtime
- Apigenin (Chamomile Extract) – 50 mg at night
- Melatonin (Low Dose) – 300 mcg, if needed, short-term only
Administration
- Magnesium and Theanine after dinner or 1 hour before bed
- Glycine directly before bed, dissolved in water
- Apigenin with or after dinner
- Melatonin only for jet lag or temporary phase-shift correction
Mechanism of Action
- Magnesium promotes GABAergic tone and helps regulate circadian rhythm
- Theanine increases alpha brain waves and reduces pre-sleep anxiety
- Glycine lowers core body temperature and promotes sleep onset
- Apigenin binds to GABA-A receptors, mildly sedative
- Melatonin regulates circadian rhythm by signaling sleep initiation
Cycle & Duration
- Daily for 4–6 weeks
- Use melatonin intermittently or for <2 weeks at a time
Synergies & Stack Partners
- Consistent sleep/wake schedule even on weekends
- 90-minute wind-down routine with no screens or bright lights
- Use of blue-light blockers or warm lighting post-sunset
Contraindications & Side Effects
- Magnesium may cause loose stools in higher doses
- Melatonin can interfere with REM if used in high doses
- Apigenin may cause drowsiness—do not mix with alcohol or sedatives
Monitoring
- Track sleep onset time, wake frequency, and total rest hours
- Optional: Use sleep wearables (e.g. Oura, Whoop) for baseline data
- Subjective next-day alertness and mood
References
- Whelan, K. et al. (2014). The effects of magnesium on insomnia in older adults. J Res Med Sci.
- Lyon, A. et al. (2011). L-theanine and its calming effects. Asia Pac J Clin Nutr.
- Yamadera, W. et al. (2007). Glycine ingestion improves subjective sleep quality. Sleep Biol Rhythms.
- Zhu, J. et al. (2010). Apigenin enhances GABAergic neurotransmission. Neuropharmacology.
- Zhdanova, I. V. et al. (2001). Low-dose melatonin improves sleep in adults. Sleep.
Circadian & Deep Sleep Protocol
Intermediate ID: sleep-intermediate
Note: Every protocol follows the "low and slow" principle. Don't add everything at once. Start with one element, observe how your body reacts, and layer gradually. Everyone's system is unique—build up at your own pace.
Overview
Improve sleep architecture, increase time in deep and REM stages, and strengthen circadian entrainment through neurohormonal and adaptogenic support.
Rx Components
- Melatonin – 300 mcg 1 hour before bed (skip if already entrained)
- Vitamin B12 (Methylcobalamin) – 500 mcg in the morning
- Magnesium Threonate – 1–2 g 1 hour before sleep
- L-Theanine – 200 mg pre-bed
- GABA (PharmaGABA preferred) – 100–200 mg at night
- Ashwagandha (Sensoril or KSM-66) – 300–600 mg PM
Targeted Integration
| Role | Type | Components | Rationale |
|---|---|---|---|
| Circadian Regulation | Chronobiotic Stack |
| Anchors biological clock by modulating melatonin and light-sensitive pathways. |
| Sleep Architecture Enhancement | Neurorestorative Stack |
| Supports GABAergic signaling, reduces nighttime cortisol, and enhances slow-wave sleep. |
Administration
- Morning: B12 + bright natural light (walk, balcony)
- Evening: Magnesium + L-Theanine + Ashwagandha 1 hour before bed
- Optional: GABA and Melatonin pre-bed on poor sleep nights
Mechanism of Action
- Melatonin and B12 shift circadian rhythm phase
- Magnesium Threonate crosses BBB and supports synaptic density
- GABA and Theanine modulate sleep onset latency and stress response
- Ashwagandha lowers cortisol and may lengthen total sleep time
Cycle & Duration
- 6–8 week cycles with Ashwagandha; pause 2 weeks before restarting
- Magnesium and Theanine can be used daily
Synergies & Stack Partners
- Avoid stimulants after 2 PM
- Digital sunset 90 minutes before sleep
- Pre-bed yoga nidra or parasympathetic breathing
Contraindications & Side Effects
- GABA may not cross blood-brain barrier efficiently in all users
- Ashwagandha may lower blood pressure—monitor if hypotensive
- Vitamin B12 too late in the day can be overstimulating
Monitoring
- Track deep and REM % using wearables
- Note changes in morning energy and sleep inertia
- Weekly subjective mood/sleep log
References
- Zhdanova, I. V. et al. (2001). Low-dose melatonin effects on sleep. Sleep.
- Rao, T. S. et al. (2000). Vitamin B12 and circadian rhythm regulation. Neurochem Int.
- Slutsky, I. et al. (2010). Magnesium threonate enhances memory via synaptic plasticity. Neuron.
- Lyon, A. et al. (2011). L-theanine promotes relaxation. Asia Pac J Clin Nutr.
- Chandrasekhar, K. et al. (2012). Ashwagandha reduces stress and improves sleep. Indian J Psychol Med.