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BiologicalX

Goal

Sleep

Bedtime routines, supplements, wearables, and architecture: ranked by what actually changes slow-wave and REM.

Compounds

All compounds →
peptide

Epitalon

aka Epithalon / Ala-Glu-Asp-Gly / AEDG / Epithalamin (precursor extract)

Epitalon peptide (Epithalon, tetrapeptide AEDG): telomerase activation, lifespan extension data, anti-aging trials, dosage, half-life, and safety.

Half-life
0.5hr
Typical dose
5mg
longevity sleep circadian
supplement

L-Theanine

aka theanine / gamma-glutamylethylamide

L-theanine is a non-protein amino acid found in tea leaves. The most-replicated nootropic; pairs with caffeine at 1:1 (100-200 mg each) for acute focus.

Half-life
1.5hr
Typical dose
200mg
cognition stress sleep
supplement

Magnesium Glycinate

aka magnesium bisglycinate

Magnesium glycinate supplement guide: chelated bisglycinate form, 200 to 400 mg dosage, sleep architecture benefits, low GI side effects, glycine co-effect.

Half-life
5hr
Typical dose
300mg
sleep recovery stress
supplement

Magnesium L-Threonate

aka Mg-T / MgT / Magtein / magnesium threonate

Magnesium l-threonate (Magtein) crosses the blood-brain barrier. Typical dose 1,500-2,000 mg. Sleep and cognitive trial data, side effects.

Half-life
4hr
Typical dose
2000mg
cognition sleep
supplement

Melatonin

aka N-acetyl-5-methoxytryptamine

Melatonin as a sleep supplement: 0.3-1 mg matches physiological output, 3-10 mg is pharmacological. Shifts circadian phase, shortens sleep latency.

Half-life
0.75hr
Typical dose
0.5mg
sleep circadian

Calculators

All tools →

Tool

Half-Life Visualizer

Plasma concentration decay with steady-state.

Articles

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A young woman sleeping peacefully in a white bed.
sleep

NSDR (Non-Sleep Deep Rest): Protocol, Evidence, Timing

NSDR (non-sleep deep rest) is the parasympathetic-shift practice popularized by Andrew Huberman, derived from yoga nidra.

7m read
A man sleeping in a cozy bed with soft morning sunlight filtering in.
sleep

Best Sleep Stack 2026: Magnesium, Apigenin, Glycine, Micro-Melatonin

A four-compound sleep stack: magnesium glycinate 200-400 mg, apigenin 50 mg, glycine 3 g, melatonin 0.3 mg.

8m read
bedroom, architectural, home, interior, furniture, modern, comfortable, sleep, elegance, residential, brown home, brown sleep, brown sleeping, brown bedroom, brown interior, bedroom, bedroom, bedroom,
sleep

Sleep Tracking Printable Template: 14-Day Diary, Wearable-Backed

A printable sleep diary template that captures what wearables miss: presleep mental load, mid-night wakes, dream recall, morning state.

6m read
A woman with afro hair sleeps soundly in bed with a sleep mask, enjoying a cozy indoor atmosphere.
sleep

Science Based Sleep Hygiene: Protocols Ranked by Effect Size

Science based sleep hygiene, ranked: temperature, caffeine cutoff, morning light, alcohol, supplements. Priority order with the numbers each lever moves.

4m read
woman, asleep, girl, sleep, bed, cozy, tired, rest, resting, sleeping, sleeping woman, dreams, young woman, pillow, blanket, bedroom, sleeping beauty, morning, relax, sleep, sleep, sleep, sleep, sleep, sleeping, sleeping
sleep Pillar

Understanding Sleep Architecture: Stages, Cycles

Understanding sleep architecture: N1 to N3 stages, REM cycles, sleep onset latency, and why wearable deep-sleep scores are rough proxies.

8m read

Other goals

Longevity Cognition Metabolism Recovery Hormones Fitness Nutrition Wearables Protocols Reviews Fat loss Muscle gain Stress Gut health