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Longevity Stack
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Protocol · 30 days

Sleep Architecture

Deep & REM optimization

Why this is good for you

Restore the deep and REM sleep stages that drive glymphatic clearance, hormonal repair and memory consolidation.

  • Improved glymphatic clearance — reduces amyloid-β accumulation
  • Restored GH and testosterone pulses during slow-wave sleep
  • Lower cardiovascular risk from blood pressure dipping during deep sleep

Overview

30 days to rebuild sleep architecture from the ground up: circadian anchoring, thermoregulation, and a non-sedating supplement stack that lengthens slow-wave and REM without next-day grogginess.

Who this is for

  • ·Wake feeling unrefreshed despite 7–8 hours
  • ·Wearable showing low deep sleep (< 60 min)
  • ·Perimenopausal or andropausal sleep fragmentation

The four pillars

Light

10 min morning sun within 30 min of waking; 0.4 lux after 21:00.

Temperature

Bedroom 18–19°C; hot shower 90 min before bed.

Timing

Fixed wake time 7d/wk; last meal 3h before bed; no caffeine after 12:00.

Stack

Magnesium glycinate, ashwagandha, L-theanine — non-sedating, non-habit-forming.

Phased timeline

Phase 1 · Days 1–10

Reset

Light + timing

  • Fix wake time
  • Sunlight on waking
  • Caffeine cutoff 12:00
Phase 2 · Days 11–20

Layer

Add stack

  • Magnesium + L-theanine + ashwagandha
  • Hot shower routine
Phase 3 · Days 21–30

Optimise

Track and tune

  • Compare deep + REM trends
  • Trial pinealon cycle if persistent issues

Daily schedule

Wake10 min sunlight, no phone for 30 min
12:00Caffeine cutoff
19:30Last meal, dim household lights
21:00Magnesium glycinate 400 mg + L-theanine 200 mg
21:30Ashwagandha 600 mg
22:00Hot shower / sauna
22:30Lights out, 18°C room, eye mask

Biomarkers to track

MarkerTargetRationale
Deep sleep> 75 min/nightHormonal and glymphatic repair.
REM sleep> 90 min/nightMemory + emotional regulation.
Sleeping HR< 55 bpmParasympathetic dominance.
HRV overnight+15%Recovery quality.

Cautions & contraindications

  • · Pregnancy
  • · Concurrent benzodiazepines without physician oversight

Educational content only — consult a qualified physician before starting any protocol.

Selected references