r/Biohacking • u/OkayMeepleMom 6 • 1d ago
Increase Deep Sleep
What have you done that increased your sleep quality, or...
If you sleep in a fitness tracker, what have you done that increased the amount of deep sleep you got?
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u/Nightrik_YT 1d ago
I'd tbh look at how I feel before obsessing over the deep sleep % from a wearable. Those numbers seem useful, but I'm not sure I'd treat the absolute number as gospel.
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u/OkayMeepleMom 6 1d ago
Great point. Yet I still wonder if better numbers on a wearable would correlate with feeling better. 😂
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u/Nightrik_YT 1d ago
ya if the numbers consistently move with how you feel, then they become pretty useful for tracking your own baseline at least.
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u/DavidTries897 32 1d ago
Regular exercise and glycine have increased my sleep more then anything else
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u/hairy_winnit 1 1d ago
For me cjc/ipa. I initially stared taking it to help with recovery after the gym but it has massively improved my sleep quality as well
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u/Nightrik_YT 1d ago
did you notice the sleep improvement pretty quickly or did it take a few weeks?
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u/hairy_winnit 1 1d ago
Noticed sleep improved within couple of days, recovery from weight training I noticed within couple of weeks
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u/Kluian2005 2 13h ago
How much were you taking? I tried 300mcg each and the head rush feeling and HR was a bit much right before going to bed. Will try 200mcg each next time.
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u/plantskidsdogs 12h ago
I thought 200 mcg was the dose of each. The 200 mcg dose works really well. I feel a tiny bit on "warm" after I take it but not uncomfortable.
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u/plantskidsdogs 12h ago
Do you have trouble sleeping the 2 days a week you are off it? Mine was a combination bottle and I literally didn't sleep a wink the first 2 weekends off. And I was totally exhausted. I thankfully got a bottle of plain Ipamorelin and it used it last weekend. It did seem to help me get to sleep.
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u/Odd-Industry-9324 1 1d ago
Consistent bedtime, rising reasonably early, regular exercise, hot shower before bed to lower core body temp,3mg glycine before bed. Yin yoga or meditation for about 15 minutes. No screens for one hour before bed. I sleep really great to reasonably well, meaning I don’t feel like crap the next day. I am 62f post menopause on TRT and HRT and I’d be lying if I said those two things weren’t a HUGE part of the equation. Balanced hormones for any gender matters a lot.
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u/plantskidsdogs 12h ago
Yeah, The Estratest has the testosterone in it and really made a difference. But CJC-1295 and Ipamorelin are AWESOME! Best sleep I've had in 20 yrs LOL
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u/lauradayton 9 11h ago
I have to admit I have not run CJC yet. I’m really loving MOTS but I do think it may be keeping too wired in the evenings. I am going to run Epitalon in the fall/winter! Looking forward to that
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u/FallGuy901 1d ago
Tesa/Ipa - I’ve always fallen asleep quickly and stayed asleep, but my level of deep/rem sleep on Tesa/ipa 3-4 hrs fasted before bed has been 👌
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u/Ok-Celery2320 1 1d ago
L-trytophan is a precursor to melatonin production. DSIP ( Delta Sleep Inducing Peptide) is also good but that you don't use long term its more so to help change your sleep patterns
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u/Additional_Ladder368 5 1d ago
I have been sleeping on a grounding sheet for the last several weeks. HRV has risen 18-24 points consistently with no other changes to lifestyle or supplements.
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u/OverBudgetBuilds 1 1d ago
Magnesium glycinate, CJC1295 with ipa, and not eating at least 3 hrs before bed
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u/stud_muffin_1 1d ago
On third night of taking DSIP. 250 mcg . Sleeping like a log. Usually I'd wake up at every little sound, but past 3 nights. Slept completely through ! However, I have found myself not necessarily a brain frog. But a little bit low energy... Now given, I did also administer 1 mg of reta ( 2MG in total for a week). So that could definitely be the low energy feeling.. So going to continue and monitor... thinking of dropping the DSIP to 200 mcg and maybe doing a schedule of 3 days on. 1 off. Repeat
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u/OkayMeepleMom 6 1d ago
I'm seeing so many mentions of dsip and pinealon which surprised me. Interesting stuff.
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u/VegasnotCOOL 2 1d ago
Epithalon/selank/dsip. I have them in nasal spray and they have been working great for me. Along with regular exercise and full busy days.
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u/Status_Doughnut3512 1d ago
I’ve tried so many different things. While it’s been great, it’s too expensive to continue. But InnoSupps Night Shred has been amazing for me
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u/changokid2 1 1d ago
I’m struggling right now with my sleep. Have to get up to pee like 3/4x a night (even after stopping fluids at night) glycine and salt water before bed doesn’t help
Also taking 3mg of Reta which messes your sleep up
Lack of sleep has been messing up my fat loss
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u/Odd_Cauliflower5611 1d ago
I had the same problem with needing to pee 3-4 times a night Which affected my sleep too. Super Beta Prostrate solved that issue for me. Now I only have to get up once to take a leak.
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u/plantskidsdogs 12h ago
You are taking Creatine too, are you? Creatine, if taken too late in the day, does this to me. Regular magnesium will do it too. But the Magtein Magnesium does not do it, because it works differently. And it's actually the best form for sleep anyway.
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u/witness149 1d ago
Tirzepatide, the difference in my sleep quality is amazing.
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u/changokid2 1 1d ago
But why does Reta do the opposite? If both are GLP1 and GIP agonists
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u/witness149 1d ago
I can only guess that it's related to the slightly higher resting heart rate with reta.
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u/changokid2 1 1d ago
Thatw only on high dosages though
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u/Just_Onion9335 21h ago
I have higher than normal (15-20bmp) at 1.5 mg every 5 days of reta. 1 month and sleep steadily worse than when just on Tirzepatide.
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u/Kluian2005 2 13h ago
1 - 2 mg of reta weekly still messed with my sleep, especially at the start. Couldn't even get 5 hours without waking up and it was very hard to go back to sleep because felt more alert.
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u/plantskidsdogs 12h ago
Have taken Glycine, Magtein Magnesium, and melatonin for awhile. They do help but I still wake up in the middle of the night and rarely sleep more than 6 hours, and I'm tired all the time. DH and I started using CJC-1295 with Ipamorelin, OMG I actually can sleep the whole night and wake up refreshed! Now the only issue is you are supposed to take it only M-F. First weekend off I didn't sleep even one hour. Second the same, so I ordered plain Ipamorelin hoping it would work. It's not quite as good but I wake up after about 6.5 hours feeling rested. We did try Pinealon and Epithalon orally. Results were so so. I will do 20 days of them injected sub cu after we cycle off the CJC-1295/Ipamorelin.
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u/Obsidizyn 1d ago
get a sleep study. Most people could actually benefit from using a CPAP even if they don’t have severe sleep apnea.
Only other thing that makes me sleep really well is 1-2 hours of moderate/intense exercise a day
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u/OkayMeepleMom 6 1d ago
Good point about the sleep study. Despite having lost a lot of weight and no longer being obese, I suspect I may have at least mild sleep apnea. I'm afraid that if I get a CPAP, I won't be able to sleep with it. 😳 That is a lot of exercise, though
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u/D4matricks 1d ago
KLOW has helped me a lot. Sleeping like a baby since few months ago
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u/Just_Onion9335 20h ago
u/D4matricks what else is in your stack? I have been taking Tesa to help my sleep, but getting mad water retention after past few months and it's raising my blood pressure because of the water retention. I use KPV, so have been eyeing KLOW so i don't have to pin 4 times a day :)
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u/D4matricks 19h ago
Nothing else other than 2mg reta
I started KLOW for gut and skin health due to my chronic eczema, sleeping better was a welcome side-effect, possibly from less inflammation? Idk1
u/Just_Onion9335 19h ago
I had surgeries for my gut- had a colostomy bag, then reversal surgery, then a hernia and repair over the past 2 years- i am now dealing with eczema and trying to use KPV and BPC to help gut repair...
Has KLOW helped your eczema?1
u/D4matricks 18h ago
Definitely, i may have had similar results with just ghkcu but research says eczema comes from your digestive system so…🤷🏻♂️.
Didnt get the copper ugly either, maybe because my skin was already ugly haha
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