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Begin magnesium glycinate (200-400 mg) at bedtime Add 3 grams of glycine 30 minutes before bed Set bedroom temperature to 65-68 degrees Remove or cover all light sources in the bedroom Stop all caffeine after noon (or 10 AM if sensitive) Continue tracking sleep quality Days 8-10: routine and rhythm Goal: Establish circadian rhythm consistency
Blood testing after 812 weeks is the best guide
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Spacing meals appropriately allows adequate digestion time, though this should be individualised to your treatment goals and comfort
Availability & Jurisdictional Variation In the United States, 5-Amino-1MQ may be purchased legally only for laboratory research
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