AI-generated imageSleep: magnesium bisglycinate and evening circadian hygiene
Sleep is the one pillar that cannot be substituted by anything else. Every other program at HUMAX adapts to sleep data, not the other way around.
Light and temperature
In the last two hours before bed we lower light intensity and remove blue wavelengths from the visual field. The opposite applies in the morning: 10 minutes of outdoor light within the first hour of waking.
A room temperature of 17–19 °C supports the nightly drop in body temperature that triggers deep sleep stages.
Nutrition and supplementation
We schedule the last substantial meal at least three hours before bed. Alcohol increases sleep fragmentation even at doses people consider insignificant.
- Magnesium bisglycinate: 200–400 mg, 60–90 min before bed.
- No caffeine within 10 hours of planned bedtime.
- A fixed wake-up time, including weekends.
What we measure
We track deep-sleep share, sleep-onset latency, number of awakenings and overnight HRV. The program is only adjusted after seven days of data, never after a single bad night.
Relating the program to your baseline
The professional team can help select appropriate measurements, monitor change and assess the effect in the context of your data.
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Results are individual and vary between people; they do not represent a promise of a specific outcome. HUMAX organizes and coordinates measurements and consultations carried out by independent licensed specialists, and does not perform healthcare activities.
This program is a general starting point. What makes sense for you is determined at an initial triage consultation (€150, 45 minutes) — resulting in a written proposal for your measurement scope, with no obligation.