Sleep is framed as the single most powerful performance-enhancing lever, ahead of any supplement — see Andy Galpin — Training & Metabolism System. The Absolute Rest four-layer diagnostic model assesses biology (neurotransmitters, B6/B12, cortisol/DHEA ratio), environment (allergens, light, temperature, CO2, humidity, VOCs), psychology (a Harvard-designed anxiety/depression screen), and pathology, via multi-night in-home polysomnography.
Environmental/behavioral checklist: weekly sheet washing, no pets in bed, avoid AC/heater temperature cycling overnight, monitor bedroom CO2/allergens/light/humidity; reserve the bed for only sex and sleep to condition faster sleep onset; separate smaller beds/sheets can offset co-sleeping disruption. Snoring escalation: mouth tape first, then 6+ weeks of myofunctional (tongue) therapy, then clinical intervention if unresolved. Delay checking a sleep-tracker score for 60+ minutes after waking to avoid "orthosomnia" (dopamine-driven anticipatory-wakeup circuits). Night phone protocol: do-not-disturb/airplane mode, or DND with a single emergency-contact override, grayscale display, zero notifications.
Supplement/behavioral aids: a personal "sleep stack" of myoinositol (900 mg) + magnesium 3&8 + apogen pre-sleep, useful after a low-carb dinner or long pre-bed fast; the Revery app's ~8-11 minute weekly hypnosis session (developed by Dr. David Spiegel) as a behavioral alternative to supplementation; getting up to finish a short (~10-15 min) anxiety-inducing task rather than lying awake. As with other supplementation (Andy Galpin — Training & Metabolism System), the stated goal is root-cause resolution (investigating infection, allergy, mold, heavy metals, toxins, psychological distress) rather than permanent reliance on aids.