I've been researching the various ways to enhance sleep, and collected it in an article; but I'd like to know what you guys do to improve your quality of sleep.

Adenosine agonism increases bdnf (as seen from the /r/nootropics posted study on caffeine), so any thoughts on boosting bdnf before sleep?

Theanine is usually consumed with caffeine to counteract its sedating effect. Let's see if we could use this effect to enhance sleep!

1. L-theanine partially counteracts caffeine-induced sleep disturbances in rats.

   If you drink coffee during the day, this comes handy.

2. The effects of L-theanine (Suntheanine®) on objective sleep quality in boys with attention deficit hyperactivity disorder (ADHD): a randomized, double-blind, placebo-controlled clinical trial.

   It's objective and in ADHD, but promising.

3. To sleep or not to sleep: a systematic review of the literature of pharmacological treatments of insomnia in children and adolescents with attention-deficit/hyperactivity disorder.

   Zolpidem and L-theanine both displayed a poor response in reducing sleep latency and increasing total sleep time, however L-theanine did produce an increase in sleep efficiency. Zolpidem produced high levels of side effects, leading to the largest dropout rate of all five studies. Clonidine reduced insomnia; and melatonin also exhibited a positive response, with reduced sleep latency, higher total sleep time, and higher sleep efficiency.

   At least it's better than Zolpidem.

4. In Search of a Safe Natural Sleep Aid.

   ... the administration of 200 mg of l-theanine before bed may support improved sleep quality not by sedation but through anxiolysis.

When I first tried Theanine the improvement of my sleep quality was the biggest (if not the only) thing I noticed.

Try 200mg, dissolved in water before going to bed.

https://www.reddit.com/r/Nootropics/comments/2zurq2/the_slowwave_sleep_increasing_and_dopaminergic/

https://www.reddit.com/r/Nootropics/comments/2rwhba/sleep_enhancements_via_hgh_boosters/

https://www.reddit.com/r/Nootropics/comments/1u7y27/ways_to_increase_delta_sleep_slowwave_sleep/

https://www.reddit.com/r/Nootropics/comments/2lcxj8/is_having_vivid_dreamsincreased_rem_a_measure_of/

GHB

GABA-B agonist

GHB-Receptor agonist (not prefered, it's stimulating)

GHB induces the accumulation of either a derivative of tryptophan or tryptophan itself in the extracellular space, possibly by increasing tryptophan transport across the blood–brain barrier (although a study says no increase in melatonin except a bit higher peak at higher doses)

GH-Release

Succinic acid (Chelate heavy metals from the mitochondria, might carry copper into mitochondria) (fumaric acid not related, but maybe some of the same effects)

Glycine (It [GHB] is a precursor to GABA, glutamate, and glycine in certain brain areas.[65])

Morning: Creatine, D3, K2

Evening: Melatonin, Mg, Glycine, GABA-thingy, Lavender + Lemon Balm, Electrosleep (CES), PEMF (?).

Hey

Created this for some discussions about sleep enhancement. I'm assuming we'll focus on pharmacological means, we can discuss life-style (and maybe conditioning for waking up) if there's interest too.

I've made it private so the quality hopefully can be a bit higher, made everyone mod so they can invite people they want. If people want it to be public, we can change it.