Hacking sleep for improved performance. Part 3

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In the first in the series we looked at hacking your sleep environment and in the second we looked at sleep routines for hacking sleep. In the final of the series we look at supplementation that could promote good sleep and ways to track sleep.


  • Magnesium is crucial for a large number of processes in the body. This element helps promote deep and restorative sleep. Magnesium in the form of citrates, l-threonates, taurates or glycinates are some of the best forms to take. Natural Stacks do a great blend called MagTech.
  • Melatonin is a neurotransmitter produced by the pineal gland that regulates sleep and wakefulness. Supplementing with melatonin is a powerful way to get to sleep. Bulletproof® Sleep Mode contains a small amount of melatonin.
  • Serotonin is a neurotransmitter responsible for mood and is also a precursor to melatonin. The following supplements are precursors to serotonin: 5-HTP and tryptophan.
  • Gaba is a neurotransmitter responsible for relaxation and promotes restful sleep. Taking gaba and precursor l-theanine could increase relaxation.
  • The following teas, herbs and food products can also promote restful sleep:
    • Chamomile tea
    • Mixing a cup of hot water with raw organic honey (1 tablespoon) with apple cider vinegar (2 tablespoons) is a great drink that helps stabilise blood sugar levels. You may want to add in a tablespoon of Bulletproof® Brain Octane® oil to keep yourself in ketosis.
    • Passionflower
    • Lemon balm


  • Sleep Cycle is a useful cell phone app that measures body movement and tracks sleep. Android and iPhone versions available.
  • The OURA ring tracks sleep to within 90% accuracy of the gold standard. It tracks deep, light and REM sleep as well as heart rate variability and body temperature.

Thanks for reading,


Bulletproof and Brain Octane are registered trademarks owned by Bulletproof 360, Inc. Bulletproof Diet, XCT and Upgraded are marks owned by Bulletproof 360, Inc.

Disclaimer: the content provided in this blog is the personal opinions of the Nutrition and Productivity Blog / Patrick McCay and is provided for informational purposes only and does not constitute any type of professional advice. The content may or may not be true. The Nutrition and Productivity Blog / Patrick McCay makes no representations as to accuracy, completeness, currentness, suitability, or validity of any information on this site and will not be liable for any errors, omissions, or delays in this information or any losses, injuries, or damages arising from its display or use. The Nutrition and Productivity Blog /Patrick McCay encourages you to seek the advice of the relevant licensed professionals before making any decisions related to health.

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