Sleep
Products
Dosage instructions
- Dosage amount:
1.00 Capsule
bedtime
Take with water
Ongoing
Additional notes
"One capsule (200 mg) 30 to 60 minutes before bed."
Dosage instructions
- Dosage amount:
1.00 Scoop
bedtime
Take with water
Ongoing
Additional notes
"One scoop (5 g) in a glass of water before bed. Slightly sweet; it needs no flavouring."
Lifestyle recommendations
Nutrition
Finish caffeine by early afternoon and keep alcohol away from bedtime; both fragment deep sleep even when you fall asleep easily. A small protein and carbohydrate snack in the evening helps if you wake hungry.
Movement
Daily movement improves sleep pressure, but keep intense sessions at least three hours before bed.
Sleep
Same bedtime and wake time seven days a week, a dark and cool room, and no screens in the last 30 minutes. The supplements support this routine; they cannot replace it.
Stress Management
Get ten minutes of daylight within an hour of waking. It sets the clock that decides when you feel sleepy 16 hours later.
Resources
- View
iON Supplement Guide: Sleep
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