How can I enhance deep sleep naturally?
Written by
Stella Nilsson
Reviewed by
Prof. Benjamin Murphy, Ph.D.Deep sleep is vital for the restoration of the body and brain. Stimulant or non-stimulant supplements. Glycine is an excellent way to facilitate this cycle with the ability to manage core body temperature. Other Sleep Improvement Options: magnesium for relaxation (muscle relaxation will lead to sleep). Environmental factors. Something happens in the brain that turns restorative sleep cycles naturally and without drugs.
Glycine Cooling Protocol
- Take 3 grams dissolved in water 30 minutes before bed
- Lowers core temperature by 1-2°F (0.5-1°C)
- Increases slow-wave sleep duration by 30% in studies
- Combine with cool room (65°F/18°C) for maximum effect
Magnesium Relaxation
- Use 200-400mg magnesium glycinate with dinner
- Blocks calcium channels to relax muscles
- Enhances GABA activity for deeper sleep
- Pair with Epsom salt baths for transdermal absorption
Sleep Environment Optimization
- Maintain bedroom temperature at 65°F (18°C)
- Use blackout curtains for complete darkness
- Employ white noise at 50 decibels frequency
- Limit fluids 2 hours before sleep
The timing of protocols has a significant influence on outcomes. Take your glycine precisely 30 mins before sleep when your core temp would otherwise drop. Take magnesium with your evening meal for slow-release absorption. Use your cooling strategies throughout the night with temperature-regulating bedding. Don't drink fluids after 7 PM.
The combination approach yields the best results. Combine glycine with cool temperatures to heighten the cooling effects. Combine magnesium with light stretching before sleeping. Combine CBD oil with lavender aromatherapy to decrease anxiety. Each of these approaches complements the others considerably.
Precautions are key to safe usage. Glycine will require kidney function tests for high doses. Magnesium may cause some gastrointestinal upset if misused. CBD should evaluate drug interactions against pharmaceuticals. Always track progress in a sleep diary and revise methods every two weeks based on your body's progress.
Read the full article: 10 Natural Sleep Aids That Work
