Rest is Power

Cool room (65°F), pitch dark, consistent times, no screens 1hr before bed. These basics beat any supplement.

Magnesium glycinate 400mg + glycine 3g + L-theanine 200mg. Taken 30-60 min before bed for deep, restorative sleep.

Half-life is 5-6 hours. Last caffeine by 2pm (or 10+ hours before bed). Even if you can fall asleep, caffeine reduces deep sleep quality.

Use a sleep tracker (Oura, Whoop, Apple Watch). What gets measured gets optimized. Focus on deep sleep and REM percentages.

5 days on, 2 days off. Take weekends off caffeine. Monthly full reset week. Prevents tolerance and maintains effectiveness.

On off-days: adaptogenic tea, light walking, yoga, and sleep in. Let your receptors recover without reaching for stimulants.

Extra protein, omega-3s, antioxidants, and hydration on rest days. Your body repairs when you give it the building blocks.