Sleep & Pineal Peptides
Simple sleep protocol for dual n-back recovery, plus a cautious note on pineal peptides.
Sleep foundations first
- Consistent scheduleSame bedtime/wake time daily; aim for 7.5–9 hours in bed.
- Light controlBright outdoor light within 60 minutes of waking; dim screens/lights 90 minutes before bed.
- Cool, dark, quietBedroom 60–67°F (15–19°C), blackout shades, white noise if needed.
Evening routine
- Wind-downLast caffeine 8+ hours before bed; finish large meals 3+ hours before.
- Body cuesLight stretching or a short walk post-dinner; avoid intense late workouts.
- DevicesBlue-light filters and lowered brightness; park notifications after wind-down starts.
Aligning with dual n-back
- Best windowTrain when alert: 1–4 hours after waking or 4–6 hours after; avoid late-night sessions.
- Track recoveryNote sleep quality and training accuracy; adjust volume if sleep debt builds.
- Stim timingIf using caffeine, keep it early; avoid stimulants after mid-afternoon.
Pineal peptides (caution)
- Experimental areaHuman evidence is limited; protocols vary by jurisdiction and clinician.
- Medical supervision onlyIf considered, work with a qualified clinician; verify sourcing and legal status.
- Measure outcomesPrioritize sleep hygiene first; only add interventions you can track for benefit vs risk.
This section is educational, not a recommendation. Peptides should only be used under medical supervision and where legal.
Optional low-risk supports
- Magnesium glycinate200–400 mg in the evening if tolerated; check with a clinician if you have kidney issues.
- Light hygieneBlue-blocking glasses and dim, warm lighting after sunset.
- Breath & mind5–10 minutes of slow breathing or a short body scan to drop arousal.