Sleep & Recovery
Optimizing rest and cellular regeneration
Medical Disclaimer
Compounds studied for their effects on sleep quality, growth hormone release during sleep, and overnight cellular recovery processes. Sleep is the most underrated performance-enhancing intervention.
Protocol Map
Compounds organized by evidence tier. Foundation compounds have the strongest clinical support. Emerging compounds show promise but lack robust human data.
Foundation
GH secretagogues dosed at bedtime
Growth hormone secretagogues administered before bed amplify the natural nocturnal GH pulse. Clinical data show improvements in sleep quality scores, deep sleep duration, and next-day recovery markers. Sermorelin has the longest clinical track record in this category.
Commonly Added
Circadian rhythm regulation
Endogenous sleep hormone. Low-dose supplementation (0.3-1 mg) is more physiologic and effective than the high doses commonly sold. Helps with sleep onset but does not improve sleep architecture. Best used for circadian rhythm disorders and jet lag.
GABA modulation and muscle relaxation
Magnesium deficiency is common (estimated 50% of Americans are deficient) and directly impairs sleep quality. Glycinate form has calming properties; threonate form crosses the blood-brain barrier. Clinical data support improved sleep onset and quality in deficient individuals.
Emerging
Cellular recovery support
NAD+ is involved in circadian rhythm regulation through sirtuin-mediated pathways. Some preliminary data suggest NAD+ precursor supplementation may improve sleep quality, though this may be secondary to improved cellular energy metabolism.
Sleep quality amino acid
An inhibitory amino acid that lowers core body temperature and promotes sleep onset. RCTs show 3g before bed improves subjective sleep quality and reduces next-day fatigue without the hangover effects of pharmaceutical sleep aids.
Recommended Monitoring
Lab work and clinical assessments commonly recommended when pursuing this goal. Your provider will determine the appropriate testing schedule for your situation.
| Test | Frequency | Purpose |
|---|---|---|
| Sleep Quality Assessment (PSQI or equivalent) | Baseline, then monthly | Standardized subjective sleep quality tracking |
| IGF-1 | Baseline, then 8 weeks after starting GH secretagogues | Confirm GH axis response; adjust dosing to maintain physiologic range |
| Fasting Glucose / HbA1c | Baseline, then every 6 months | GH secretagogues can affect insulin sensitivity |
| Magnesium (RBC) | Baseline | Serum magnesium is unreliable; RBC magnesium better reflects tissue stores |
| Cortisol (morning) | Baseline | Elevated cortisol disrupts sleep architecture; rule out as contributing factor |
Lifestyle Foundations
Sleep hygiene is the foundation and no compound can substitute for it. Consistent wake time (even on weekends) is the single most important behavioral intervention for sleep quality. Temperature management (cool room, 65-68 degrees F) supports the core body temperature drop needed for sleep onset. Light exposure matters enormously -- bright morning light within 30 minutes of waking sets the circadian clock, while eliminating blue light 2 hours before bed allows melatonin onset. Caffeine has a half-life of 5-6 hours and should be avoided after early afternoon. Regular exercise improves sleep quality, but intense exercise within 3 hours of bedtime can delay sleep onset.
Related Goals
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The compounds on this page require medical supervision and prescriptions. A qualified provider can evaluate whether these approaches are appropriate for you.
Explore Practical Guides →Important Disclaimer
The information provided on this page is for educational and informational purposes only. It is not intended as, and should not be construed as, medical advice, diagnosis, or treatment. The compounds, dosages, and protocols discussed are summaries of published research and do not constitute prescriptions or treatment plans. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or treatment protocol. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
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