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Iron
- Joined
- May 7, 2024
- Posts
- 15
- Reputation
- 26
Supplements
1. Melatonin
speaks for itself its the best supplement for overall sleep. mostly effective for sleep onset or circadian rhythm disorders.
2. L-theanine
promotes relaxation and reduces stress related sleep difficulties. also works very well coupled with caffeine for calm focus by promoting alpha brain waves but that's for during the day ofc.
3. Magnesium (glycinate or l-threonate)
glycinate is best for mostly overall nervous system relaxation while l-threonate mostly works on the brain since its able to cross the blood brain barrier more effectively.
4. Glycine
lowers body temperature which is crucial for sleep and promotes relaxation by calming the nervous system.
5. Apigenin
antioxidant present in chamomile tea. enhances overall sleep quality and makes you fall asleep easier.
Pharmaceuticals
first off these aren't recommended to be used for long times they're really just a short term fix and won't be sustainable
Barbiturates
these are basically the strongest ones out there. they enhance gaba activity and can also mimic it at high dosages which suppresses brain activity hard. downside is that it can get you from sedated to unconscious quite easily.
Downsides: high dependance risk, high overdose risk and breathing can slow down to a dangerous level
Benzodiazepines
boosts gaba-a receptor activity, but can only modulate gaba which means they need existing gaba to work. they're very powerful for sleep by reducing mental arousal (racing mind), reducing anxiety significantly and very good to shorten sleep onset.
Downsides: alters sleeping architecture by sometimes causing less deep or rem sleep, risk of dependence again and also builds tolerance
Z-drugs (zolpidem or zaleplon recommended)
these bind to the gaba-a subunits more selectively to enhance sleep. they have a less anti-anxiety effect than benzodiazepines but knocks you out faster and has strong sleep initiation (basically the transfer from awake to light sleep)
Downsides: causes weird behaviour in some people like sleep walking but usually harmless, still a moderate dependence and tolerance risk
Orexin antagonists
these are more underrated in my opinion. it gives natural sleep transitions and gives a less "drugged" feeling. they have a very low dependence profile than benzes or z drugs.
Downsides: not really any except for it not being instantly sedating
Antihistamines
drugs like doxylamine and diphenhydramine block histamine which is the wakefulness promoting neurotransmitter.
Downsides: weak as fuck and builds tolerance. basically the only thing on this list I wouldn't recommend personally
1. Melatonin
speaks for itself its the best supplement for overall sleep. mostly effective for sleep onset or circadian rhythm disorders.
2. L-theanine
promotes relaxation and reduces stress related sleep difficulties. also works very well coupled with caffeine for calm focus by promoting alpha brain waves but that's for during the day ofc.
3. Magnesium (glycinate or l-threonate)
glycinate is best for mostly overall nervous system relaxation while l-threonate mostly works on the brain since its able to cross the blood brain barrier more effectively.
4. Glycine
lowers body temperature which is crucial for sleep and promotes relaxation by calming the nervous system.
5. Apigenin
antioxidant present in chamomile tea. enhances overall sleep quality and makes you fall asleep easier.
Pharmaceuticals
first off these aren't recommended to be used for long times they're really just a short term fix and won't be sustainable
Barbiturates
these are basically the strongest ones out there. they enhance gaba activity and can also mimic it at high dosages which suppresses brain activity hard. downside is that it can get you from sedated to unconscious quite easily.
Downsides: high dependance risk, high overdose risk and breathing can slow down to a dangerous level
Benzodiazepines
boosts gaba-a receptor activity, but can only modulate gaba which means they need existing gaba to work. they're very powerful for sleep by reducing mental arousal (racing mind), reducing anxiety significantly and very good to shorten sleep onset.
Downsides: alters sleeping architecture by sometimes causing less deep or rem sleep, risk of dependence again and also builds tolerance
Z-drugs (zolpidem or zaleplon recommended)
these bind to the gaba-a subunits more selectively to enhance sleep. they have a less anti-anxiety effect than benzodiazepines but knocks you out faster and has strong sleep initiation (basically the transfer from awake to light sleep)
Downsides: causes weird behaviour in some people like sleep walking but usually harmless, still a moderate dependence and tolerance risk
Orexin antagonists
these are more underrated in my opinion. it gives natural sleep transitions and gives a less "drugged" feeling. they have a very low dependence profile than benzes or z drugs.
Downsides: not really any except for it not being instantly sedating
Antihistamines
drugs like doxylamine and diphenhydramine block histamine which is the wakefulness promoting neurotransmitter.
Downsides: weak as fuck and builds tolerance. basically the only thing on this list I wouldn't recommend personally
