Tag · sleep
Articles tagged Sleep
7 Forgestack articles on Sleep, grounded in peer-reviewed citations.
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Supplement finder guide & 3-min quiz →Ashwagandha Evidence Guide — KSM-66 vs Sensoril, Cortisol, T, and Sleep
Ashwagandha KSM-66 240–600mg/day × 8 weeks lowers cortisol by 27.9% (Lopresti 2019), raises testosterone by 14.7% (Wankhede 2015), and improves sleep onset by 38% (Langade 2019). KSM-66 vs Sensoril compared, with timing and contraindications.
Sauna for Recovery — How HSP, GH, and Sleep Compound for Lifters
Sauna is not just a feel-good ritual — HSP70, growth hormone, and blood flow drive measurable recovery. Grounded in Laukkanen 2015 (all-cause mortality −40%), Scoon 2007 (endurance +1.9%), Pilch 2013 (GH 2–5x), and Haghayegh 2019 (sleep onset).
Caffeine Timing Protocol — 3 Scenes, 3 Doses
Caffeine is a timing problem, not a dose problem. 3 scenes: morning wake (80–100mg), pre-workout (3–6mg/kg), and zero after 2pm. Grounded in Grgic 2020, Spriet 2014, Pickering 2019, ISSN 2021, and Drake 2013.
Breaking Through a Plateau — The 4-Step Nutrition Protocol
90% of lifting plateaus are nutrition plateaus. Before adding supplements, run the 4-step protocol: protein, calories, sleep, then supplements. Grounded in Morton, Helms, Leproult, and Dattilo.
Magnesium × Sleep — A Form-by-Form Map to Pick the Right One
Magnesium form matters more than dose for sleep. Glycinate for insomnia, threonate for cognitive protection, oxide is a laxative not a sleep aid — a symptom-by-form map grounded in Abbasi, Held, Nielsen, Poleszak, Slutsky, and Mah.
Sleep Supplements — Magnesium, Melatonin, Ashwagandha, L-Theanine, Glycine
Sleep supplements decoded by problem type: insomnia, mid-night waking, or circadian misalignment. Magnesium, melatonin, ashwagandha, L-theanine, and glycine combined per goal.
Magnesium Forms Compared — Evidence Guide
Magnesium forms differ widely in absorption and side effects. A purpose-driven guide to glycinate, malate, citrate, threonate, oxide — plus drug interactions.