The Ultimate Sleep Stack Peptides and Supplements for Deep Sleep
Sleeplessness is the silent killer of the first world. An estimated 50 to 70 million Americans suffer from some form of sleep disorder, and around 35% of adults get less than seven hours a night. Today I want to give you my updated sleep stack. Peptides, supplements, and a few things you probably haven't heard of.
This is the supplement and peptide lens. EMF, grounding, light exposure, all of that matters too, but that's outside the scope of this one.
Why Sleep Matters
Sleep is essential for hormonal balance, immune function, cognitive performance, and muscle recovery. Poor sleep wrecks all of those processes and stacks up health problems over time.
Between 30 and 40% of US adults report insomnia symptoms, with about 10% experiencing chronic insomnia. Only 36% of women say they get the sleep they need versus 48% of men. The numbers are bad and probably worse than self-reports show.
Sleep is almost always one of the contributing factors to chronic illness. So let's fix it.
Magnesium
Around 80% of the population is deficient in magnesium. People ask me all the time which one I use, and my go-to is OptiURX magnesium. Billy Weiss put together the best blend I've tried.
It has all my favorite forms in one place. Magnesium malate for energy production during sleep cycles. Magnesium succinate and aspartate for neurotransmitter function. Magnesium citrate for absorption and gut health. And magnesium taurinate, a lesser-known form that promotes GABA for a calming effect.
Most people are deficient. The ones who do supplement usually don't get the right blend or enough of it. EMF exposure also impairs magnesium absorption, so even people taking the RDA often end up still deficient.
I take 8 to 10 capsules at night before bed. That works out to about a gram of magnesium total.
Pure Sleep (Magnesium Plus Blend)
Cliff High has a deal with a company called Pure Bulk for a product called Pure Sleep. Taylor got sent some recently and I tried it.
It combines magnesium bisglycinate and citrate with GABA, pomegranate extract, nutmeg oil extract, and red beet root extract. GABA reduces brain activity. The pomegranate fights oxidative stress. Nutmeg has sedative properties. Beet root supports blood flow and relaxation.
The recommended dose is one scoop. I'm a bigger guy so I took three or four scoops the first night. It gave me a slight flush, similar to CJC before bed, but it didn't bother me. I was out cold in 20 to 30 minutes.
Growth Hormone Peptides
For sleep, I'll use either Tesamorelin, Ipamorelin, or HGH itself.
If I'm using Tesamorelin, I do 1 mg sub-Q at night at least 90 minutes after my last meal, and 1 mg upon waking.
If I'm using Ipamorelin, 200 to 300 mcg sub-Q with the same timing.
For HGH, I'll do 2 to 4 IU about 30 minutes before bed. Now, 4 IU is higher than most people need for therapeutic use, but if the primary goal is sleep, I'd push the GH dose. Growth hormone has a powerful effect on relaxation and getting into deep sleep.
Is 4 IU long term ideal? Probably not. But what's worse, taking 4 IU of GH or not sleeping? Not sleeping, every time. For someone really struggling, GH does a better job than Tesamorelin or Ipamorelin in my experience.
DSIP (Delta Sleep-Inducing Peptide)
Let me be very clear. DSIP does not help you fall asleep. Delta sleep is one of the later, deeper stages of sleep, and DSIP helps you get there and stay there.
It regulates sleep cycles, reduces cortisol, and supports central nervous system relaxation. Dose is 200 to 400 mcg. Most recommendations say 30 minutes before bed, but I've had better results taking it 60 to 90 minutes before bed to time the deep sleep cycle properly.
High-Dose Melatonin
I don't use melatonin regularly, but if I were struggling with sleep, this is exactly what I'd do.
I'd get bulk melatonin powder from somewhere like Bulk Supplements. Use a milligram scale, measure out 1,000 mg (one full gram), and apply it sublingually. Put the powder under the tongue and around the gums. It absorbs in about 30 to 60 seconds.
Yes, a gram. Most people take 5 mg, so we're talking about 200 times the typical dose.
Here's why. Smaller doses help you stay asleep but often don't let you complete sleep cycles. A full gram saturates the body enough to push you through complete deep sleep cycles. Most people struggle with cycle completion.
It's also great for resetting circadian rhythm, especially with jet lag or chronic insomnia. And melatonin is a powerful antioxidant on top of that. Look up Dr. Doris Loh. She has a free PDF on high-dose melatonin protocols that's worth reading.
As we age, melatonin production drops, so the older you are, the more I'd lean on this.
L-Theanine
L-theanine is found in green tea. It promotes relaxation without drowsiness, enhances alpha brain waves, and creates a calm, focused state.
This isn't really a sleep aid in the direct sense. It calms the noise. A lot of women and a lot of high-performing men struggle to turn off the chatter upstairs. L-theanine helps with that.
I'd take 200 to 400 mg about 30 minutes before bed. For people who are really high-strung, you can go up to 800 mg.
It amazes me how many people reach for alcohol to wind down when L-theanine exists.
Magnolia Root Bark
You probably haven't heard of this one. One of my formulators sent it to me recently. It contains compounds like honokiol, which have anti-anxiety effects, sedative properties, and cortisol-lowering action.
This pairs really well with L-theanine. L-theanine calms you down, magnolia root bark actually pushes you toward drowsy. It's also great for stress-induced sleep problems.
Dose is similar, 200 to 400 mg about 30 minutes before bed. I like stacking it with L-theanine.
N-Acetyl Selank Amidate
You can use regular Selank, but I prefer the N-Acetyl Selank Amidate version. It's a nootropic peptide that fights stress and anxiety while supporting cognitive function.
This won't make you fall asleep. What it does is reduce nervous tension, lower cortisol, and improve sleep quality through its anxiolytic effects.
For sleep, I'd go 500 to 1,000 mcg, which is higher than the typical nootropic dose. I prefer subcutaneous, but intranasal works if you go to the higher end of that range.
My Take
That's eight things. Sounds like a lot until you ask yourself what sleep is worth to you. For me, it's worth it.
I don't take all of these every night. I rotate. Magnesium is daily. The peptides cycle in and out. Melatonin I save for circadian reset or rough patches.
If you're struggling, start with magnesium and L-theanine, then add growth hormone peptides if you have access, then layer in DSIP and magnolia root bark. High-dose melatonin is the nuclear option for chronic insomnia or jet lag.
Sleep is the foundation. Get that right and most other health problems start to improve on their own.
Full transcript click any paragraph to jump video
Hey everybody, this is Hunter Williams. I hope you're doing amazing wherever you are at in the world. Today's video is going to be my guaranteed sleep stack. So there's going be some peptides in here, but I wanted it to more of just an overall sleep stock that people can take. If you haven't heard, sleeplessness is basically the silent killer in The First World and really all around the World today. Now there is a ton of different variables that go into sleep. I am going to be approaching this video from the peptide slash supplement lens.
There are a host of avenues we can go down to optimize sleep, EMF, grounding, light, all those different things. Those are very important. They are crucial to sleep but today I'm going into the supplement side of it. So again, don't throw any of those things out. they're important to asleep but they are just outside the context of this But what I want to do today is basically give everyone, I've made sleep videos in the past, but I wanted to update it and just give you my thoughts based on some newer stuff that I tried.
And then also to just really give a tool set to get to sleep. I think a lot of people have all these problems in their life. may or may not be from different reasons, but sleep is almost always one of the contributing factors to chronic illness and disease. So that's what we're going to be talking about today. Some peptides, some supplements, don't forget, check out the peptide cheat sheet will be in the link of description of all the videos. And then also too, if you want to join the best community checkout, fully optimized health. Without further ado, I'm going share my screen and today we are going jump into the guaranteed sleep stack.
Alright, I am Hunter Williams, this is the Guaranteed Sleep Stack, and today we are going to do our best to go comatose. Kind of joking, but kind of not because we want to go to sleep, right? So let's just look at how much of a issue sleeplessness is. So I call it the silent killer. Um, an estimated 50 to 70 million Americans suffer from some form of sleep disorder and approximately 35% of us adults get less than the recommended seven hours sleep per night. I would even say eight hours per sleep. Eight hours of asleep is the best, and optimal, So I'm sure that number is much higher.
Between 30 to 40% of adults in the US report symptoms of insomnia, which is basically just waking up to the middle of the night and, you know, sleeplessness and not being able to fall asleep, with 10% experiencing chronic insomniac. Of course, women are more likely to report insufficient sleep than men, a lot of times because they don't have, I will say they are dealing with much more anxiety and frustration due to the nature of what women struggle with in the world today. But a Gallup poll found that only 36% of women said they were getting the sleep they needed compared to 48% men.
So only one third of woman actually even self-report getting good sleep, probably much less than that. And in 2022, a Gallup survey found that 57% of American adults reported not getting enough sleep, which is a significant increase from 2013 when 56% said they did get sufficient sleep. So I guess that's a weird stat, but it kind of flip flopped. Um, so around like 11% difference, I Um, but anyway, obviously everyone knows.
So let's just for intensive purposes, look at why folks don't sleep. Obviously it's essential for hormonal balance. It's a central for immune system function. Its essential, for cognitive performance and muscle recovery and growth. So poor sleep disrupts these processes dramatically, leading to health complications over time. And today, the guaranteed sleep stack is going to combine the best science-backed ingredients to optimize every stage of sleep. So let's look at it. My first one's magnesium. 80% of populations, deficient magnesium, people ask me all the time, what do you like for magnesium?
My favorite go-to one is OptiU RX magnesium you can Google that. They have a store that you buy it from. Unfortunately, it's not on Amazon right now. But I searched the world high and low, and luckily I met a guy named Billy Weiss that had created the best magnesium blend I have tried to date. And the reason is because it has all of my favorite forms of magnesium. So it magnesium malate, which supports energy production during sleep cycles. It has magnesium succinate and aspartate which aid in neurotransmitter function, very crucial for sleep.
It has magnesium citrate, which improves the absorption of the other magnesium and also helps with gut health. And it has a magnesium taurinate, a lesser known form of magnesium that promotes GABA production for a calming effect to help us fall asleep. Magnesium is very, very important before bed. I would say the vast majority of people are deficient in magnesium, point blank period. And then for the ones that do, they don't get the right spectrum and blend or enough of magnesium. You have to understand too, like I was talking about earlier with the EMF and radiation and everything, that impairs the absorption of Magnesium.
So a lot of times, not only are people deficiente in Magneium, but they're taking the recommended daily allowance or whatever, And what happens is they end up still being deficient magnesium because the EMF is impairing the absorption of the magnesium. So OPT-URX magnesium blend is my favorite for that reason. I typically will take somewhere around eight capsules. The serving size is three capsles, but I like eight to 10 capsoles at night before bed, which I think ends up being somewhere a gram of magnesium total.
A supplement that has magnesium in it, but it's got a few other things. So I recently came across this. It's actually a guy named Cliff High has a deal with this company called Pure Bulk and they have a product called pure sleep. And we were sent this recently. Taylor has actually sent it because she's an influencer now. Basically it works really, really well. I was actually kind of surprised, not that I ever really struggled sleep because of everything that But it takes magnesium supplementation to the next level by combining it with a proprietary sleep blend.
And again, I'm not huge on proprietary blends, but I do include the ingredients of there. So it has GABA, which is gamma amino butyric acid, a neurotransmitter that reduces brain activity, easing the transition to sleep. It has magnesium, bisglycinate and citrate, only 60 milligrams. magnesium from OptiURX. It has pomegranate extract, which is rich in antioxidants, also helps combat oxidative stress during sleep. Nutmeg oil extract is known for its sedative properties, helps us relax.
Red beet root extract supports blood flow and relaxation. I'll say having taken this It knocks me, you know what, out. Like this, I took it the first night. I always take more, because obviously I'm a bigger guy. So I think the recommended is one scoop, so I kind of took three or four scoops the night, and it does give you a little bit of a flush, kind like when you take CJC a night before bed, which didn't bother me at all. It gave me a bit more of flush.
But I would say like in 20 to 30 minutes I was out cold, uh, after taking this. So it works really well. And, um, I definitely think I slept better. Um, subjectively speaking, not objectively, but subjectly speaking of the night. I think subjective sleep is important because if I feel like I said good, you're just going to feel good during the day. Now, the next one that I'm going recommend is HGH or GH peptides. Uh, so my go-to for these are going be either Testimonella and Iporella or human growth hormone. If I use Testamerelin, I'm going to do one milligram injected sub-Q at night before bed, at least 90 minutes after my last meal,
and then one milligrams upon waking in the morning. If i use Ipamerelin, i'm gonna do around 200 to 300 micrograms injected, subcutaneously with the same principle. And then for HGH, around 30 minutes before, before a bed. So about the time timing. I am going do two to four IUs for sleep. A lot of people, 4IUs would probably be higher of a dose that they don't really need. But I think if the primary issue is sleep, I would increase growth hormone because it does have a powerful impact on helping you relax and helping to get
into a deep sleep cycle. So 4 IU, probably too much just for therapeutic use of growth hormones, but for someone struggling with sleep a lot times I will recommend people to go up to 4 IUs of Growth Hormone. to help them fall asleep and stay asleep. And I think, you know, is that a long-term solution? Probably not. I mean, I don't think it's going to be anything that is too bad to take for the long term. But for sleep, it is kind of like, what is going be worse for you taking 4-I-U's growth hormone and not sleeping? Definitely not sleep. So I would use 4IU growth hormones. That I even think compared to Tessmerl and Ripper Mountain is gonna do a better job.
with sleep. The next one is, yes, DSEP. Now, let me be very clear. Delta sleep-inducing peptide, it does not help people fall asleep. DELTA sleep is one of the later stages of sleep and deep sleep, so if you're thinking you are going to take delta sleep inducing peptides and you fall right asleep, not going happen. You're still going have to work on it, calm your mind, taking these other supplements, but it helps you get into a deeper sleep so I think it's great at regulating sleep cycles. Reducing cortisol levels and supporting relaxation of the central nervous system to, again, help us stay in those deeper sleep cycles.
And then the recommended dose should be 200 to 400 micrograms. That's a little bit higher, but again if I'm talking about struggling with sleep, I'll do this. At least 30 minutes before bed, honestly I've probably had better responses. longer before bed. So somewhere around like 90 minutes before bad, but you know, a lot of recommendations are 30 minutes for that. But I probably like an hour or two before that, um, to help you like kind of time that deep sleep cycle, you now most appropriately. The next one's going to be melatonin, and I think most people are very familiar with melotonin.
But here's where I will differ. So I do not use meletonin frequently or regularly, but I have used it in the past. And if I struggled with sleep, this is absolutely what I would do. I take bulk meltonin powder, which you can also get from pure bulk. No affiliate code there, you get it from bulk supplements or whatever. And what I would do is get one gram. So I have a little milligram scale, and I'll measure out a thousand milligrams, one grams, And I will take that powder and then I put it all around my gums,
right there, enough here. And i will let it melt into my gum to administer it subliminally. I particularly don't find that this helps me stay asleep, or excuse me, I don' find it helps you fall asleep. It helps to stay sleep. Oddly enough, I have a better response to one whole gram, which most people take like five milligrams, we're talking 200 times the dose, to 1 whole grams of melatonin than I do like 50 milligrams.
Why is that? I think smaller doses of melatonin will help you stay asleep, but you don't end up completing sleep cycles versus when you take a whole gram, it actually saturates the body to the point of helping you go through and complete a deep sleep cycle, which a lot of people struggle with. So what I would do if I was struggling with sleep, forget taking five milligrams or 25 milligrams, or 50 milligrams of melatonin, which most people would say is a lot. I'm going all out big time.
And taking a gram of Melatonins again, sublingually, usually will absorb in like 30 seconds to a minute. So don't drink anything. Let it sit on the gum, under the tongue and on gum and absorb. It does. tend to act faster when administered this way. So you may fall asleep, may aid in falling asleep. But it's ideal for resetting circadian rhythms, especially if you have jet lag or insomnia. For people that are really struggling, your circidian rhythm is off. This kind of helps reset it. At the very least, it is a powerful antioxidant that helps us heal.
So you can look up, there's a doctor, her name is Doris Low, L-O-H, she has the best research on this. She has like a whole PDF for free. You can go look it up and everything about her whole high dose melatonin protocol. But for someone struggling with sleep, I would absolutely do this Next one, yes, L-theanine. So L theanin is also found in green tea. It promotes relaxation without actually causing drowsiness. Um, so it enhances alpha brain waves, which creates a calm focus state, perfect for transitioning to sleep.
The reason I throw this in there, especially remember what we talked about with a lot of women into. A lot of high-performing men struggle with this, but a lot women struggle turning off everything going on up here. Everything that's circulating in their mind and driving them crazy or making them stressed out or anxious or whatever, and healthy eating really helps with that. It's not so much that it helps sleep, it does help the anxiety and relaxation that will help someone get into the mood for sleep.
I would say 200 to 400 milligrams taken 30 minutes before bed. For some people too, I would even go as high as 800 milligrams before bed. It's just gonna have a mega calming effect on you, especially if you're really high strung. So again, it amazed me how many people will reach for alcohol to help them sleep when there's something like theanine that's available. Well, then you know all these other things we're talking about. Next one, you probably haven't heard of this one because I didn't until one of my secret formulators sent this to me recently,
but it's Magnolia Root Bark. So it contains compounds like Honokeol, which have anti-anxiety effects, sedative properties, and cortisol reducing capabilities. So this pairs really well with L-theanine to actually cause you to be drowsy. So the L theanines kind of like a calmer, and this is more of a sedative to help you fall asleep. It also helps a lot too with stress induced sleep disturbances. And again, dose is very similar, 200, 400 milligrams, taking 30 minutes before bedtime.
I like combining it with l-thenine just the way it feels. Even if you can't get your hand on some of the peptides, definitely those are easy to find. And then lastly, I have N-Acetyl-C-Lanke Amidate. So you could use Solanque, but I like the Nacetyle Amidae version of Solank. And it's a nootropic peptide that combats stress and anxiety while supporting cognitive function. Again, this is not going to make us fall asleep, But what it will do is reduce nervous tension, improve our sleep quality because of the reduction in cortisol and stress, and it also has anxiolytic benefits, which just means it is an anti-anxiety.
So for sleep purposes, I would really go up to like 500 to a thousand micrograms, which is higher than most people would take just for like nootropic purposes. But I really like five hundred to 1,000 micro grams administered intranasally or subcutaneously. I like sub cutaneously better. If you do intrasnasially, go on the higher end of that dose to, like, a 1000 micrograms. So to close it out, what I did is I made a chart. So you can see here, everything here. If you want to screenshot this, we've just got every supplement on here what it does, the dosage and the time before bed.
Well, these are all grouped together. So one, two, three, four, five, six, seven, eight. Eight supplements, for some people may sound like a lot, but again, what is sleep worth to you? Is it worth taking seven or eight supplements for bed? For me, it definitely is. I don't use all of these every night, But I do use these frequently, or I rotate them frequently enough throughout the year. Say the one thing that I probably don' use that much of is melatonin, in the aging process, melatonin production becomes impaired.
So I would focus the older I was on supplementing with more melotonin. That is it for the slides. And that is the guaranteed sleep stack. Hopefully that was helpful to you guys. A little bit different than other sleep sack videos I've done in past, but this is kind of my go-to as of right now. I think I did my best in this video to present something that would almost be undeniable, meaning that I want people to obviously go comatose, but I wanted to present something that did an incredible job and also to kind of help every phase of the sleep cycle.
So hopefully that was helpful to you guys. Let me know your feedback in the comments below if you've used any of these or if your struggling with sleep. and how they may have helped you if you end up trying them. So I'd love to hear your feedback on this. Ultimately, I'm just really blessed and privileged and fortunate to be in a position now where I get so much feedback from other people that it really helps me create better content to serve you guys better. That being said, hop over to the email list. You can sign up for that by signing up from the peptide cheat sheet and then also to Don't forget to join Fully Optimized Health.
And I don't say enough, but thank you guys so much for the amazing support you give me. I didn't exist without you, guys. So really, every day I am so blessed and grateful to be able to bring messages like this to you. Without further ado, I will turn it off for this one. Much love out there, and I'll talk to the next one, peace.
