Creatine operates effectively in the background of stress. Taking a high dose, around 15-20 grams, can counteract the cognitive deficits associated with a poor night's sleep, making it a powerful tool for maintaining performance when rest is compromised.

A controlled study revealed that specific nutrients directly impact sleep architecture. Higher fiber intake was associated with more deep (slow-wave) sleep. Conversely, higher saturated fat intake led to less deep sleep, and simple sugars caused more sleep arousals.

Supplements like Ashwagandha and Phosphatidylserine can help people who feel physically exhausted but mentally overstimulated. They work by lowering the stress hormone cortisol and dampening the 'fight or flight' nervous system response, addressing the biological root of being 'tired but wired'.

Most substances disrupt REM sleep. Andrew Huberman found the peptide Pinealon to be a rare exception, capable of increasing his REM sleep to three hours in a single night without hurting deep sleep. This effect also persists for subsequent nights, making it a unique tool for sleep architecture manipulation.

For late-night workouts, take 600-900mg of Alpha GPC. It increases acetylcholine for focus and alertness without being a classic stimulant like caffeine. Unlike traditional pre-workouts, it won't disrupt sleep and may even modestly increase REM sleep, aiding cognitive recovery and emotional processing overnight.

People over 40 often struggle with sleep, but it's not a willpower issue. The cellular machinery—specific proteins and pathways controlled by NAD and sirtuins—that regulates sleep deteriorates. These pathways can be targeted and fixed, restoring natural sleep.

Unlike sedatives like Ambien, a new class of medication (DORAs) works by dialing down the brain's wakefulness chemical (orexin). This allows for naturalistic sleep that is functionally beneficial, proven to increase the brain's cleansing of beta amyloid and tau protein, which are linked to Alzheimer's disease.

The brain's glymphatic waste clearance system works best at night. Mark Burnett suggests taking his supplement in the evening and sleeping on an incline using a wedge pillow to physically assist this natural drainage process, potentially boosting the supplement's effects.

Contrary to popular low-carb diet advice, consuming starchy carbohydrates in the evening can significantly improve sleep quality. Carbs help lower cortisol, the body's stress hormone, which needs to be low at night for restorative sleep. This explains why many low-carb dieters struggle with sleep disruption.