Magnesium. I take an extra dose 1-2 hours before bed. I also am much more sensitive to things that prevent me to sleep normally, like blue screens or coffee, so I cut caffeine a good 8 hours before bed and screens for at least one.
Good sleep hygiene/regular bed time/get up time
Good sleep hygiene/no devices one hour before bed
Magnesium/melatonin/cannabis before bed can help
Light exercise \~4-5 hours before bed can help
Warm bath right before bed (into a cooler bedroom)
(Warning) Glycine can help with sleep. Not a lot of science here I don’t think but my intuition is it might not stop weight loss goals but I think the breaking down in your stomach might kick you out of other fasting benefits. I do not even entertain this while fasting because of my personal goals but it could be an option
(Debatable) Cannabis (if you’re into that) can help get you to sleep with the right strains. There’s risks here and it certainly isn’t for everyone
(Personal) Any caffeine after like noon (sleep around 10pm) is going to wreck my chances of getting a decent sleep
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And a personal account: sometimes I barely sleep (\~4 hours broken) but the next day I feel fine while fasting? Do you feel like you haven’t slept or do you still feel like you’re good to go?
Having been up all night i found this advice from Peter Attia. The sups will arrive late for me now but im gonna give it a try next time
Peter Attia’s Sleep CocktailTo aid with sleep, when necessary, Peter favours a combination 4 over-the-counter supplements:
Phosphatidylserine – to reduce cortisol level – via Jarrow – PhosphatidylserineKirk Parsley’s Sleep Remedy – to help induce sleep – via Sleep RemedySlowMag – slow release magnesium, designed to avoid stomach discomfort – via Slow MagL-Threonate – magnesium that crosses the blood-brain barrier – via Jarrow – L-ThreonatePeter mentions the above combination in multiple places, including this Instagram post where he discusses the sleep cocktail he uses for fasting. In the Instagram post he takes 3x capsules of phosphatidylserine (300mg), 2x capsules of SlowMag, 3x capsules of Sleep Remedy, 3x capsules of L-Threonate.