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Recover — Evening Restoration

Sleep is not downtime. It’s when the real work happens. Recover provides the neurochemical support for deep, restorative sleep — the kind that consolidates memories, clears metabolic waste, restores neurotransmitter sensitivity, and sets up tomorrow’s performance.
The quality of your tomorrow is determined by the quality of tonight’s sleep. Not just duration — architecture. Recover targets the specific mechanisms that govern sleep onset, slow-wave depth, and the restorative processes that transform unconscious hours into cognitive capital.

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What Recover Delivers

Faster Sleep Onset

Fall asleep in minutes, not hours. Reduced racing thoughts, physical relaxation, and the neurochemical conditions for rapid transition.

Deep Sleep Enhancement

More time in slow-wave sleep — the phase responsible for physical restoration, growth hormone release, and immune function.

Sleep Architecture

Natural sleep stage progression preserved. No REM suppression, no artificial sedation — just optimized natural sleep.

Next-Day Clarity

Wake up sharp, not groggy. The difference between “slept” and “restored” shows in morning cognitive function.

Stress Recovery

Overnight HPA axis reset. Cortisol rhythms normalize. Yesterday’s stress doesn’t compound into tomorrow.

Neuroplasticity

Memory consolidation during sleep. What you learned today becomes what you know tomorrow.

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The Science of Restorative Sleep

Sleep isn’t a uniform state — it’s a precisely orchestrated sequence of stages, each serving distinct biological functions:
1

Sleep Onset (N1)

The transition from wake to sleep. Racing thoughts must quiet, muscle tension must release, and core body temperature must drop. This is where most sleep problems occur.
2

Light Sleep (N2)

Sleep spindles and K-complexes appear. Memory consolidation begins. Body temperature continues falling. Heart rate and breathing stabilize.
3

Deep Sleep (N3 / Slow-Wave)

The most restorative phase. Growth hormone surges. Glymphatic clearance removes metabolic waste (including amyloid-β). Immune function peaks. Physical restoration occurs.
4

REM Sleep

Dream sleep. Emotional processing and procedural memory consolidation. Acetylcholine surges while serotonin and norepinephrine go silent. Critical for cognitive function.
5

Cycling

You cycle through these stages 4-6 times per night. Early cycles are N3-heavy (physical restoration). Later cycles are REM-heavy (cognitive restoration). Both matter.
Recover supports the entire sequence — especially the onset and deep sleep phases where supplementation has the most impact.

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Complete Ingredient Breakdown

What it does: The only magnesium form clinically proven to significantly elevate brain magnesium levels. Crosses the blood-brain barrier efficiently, supporting NMDA receptor modulation, synaptic plasticity, and sleep quality.Why L-Threonate: Standard magnesium forms (citrate, glycinate, oxide) raise serum magnesium but minimally impact brain levels. L-Threonate was specifically developed at MIT to address this limitation.Why this dose: 144mg elemental magnesium (from ~2g Magtein®) is the dose used in human trials demonstrating cognitive benefits and sleep improvement. This provides brain-specific effects without the GI issues of high-dose oral magnesium.Sleep mechanisms:
Mg-L-Threonate → ↑ Brain Mg²⁺ → NMDA receptor modulation
                              → ↓ Glutamate excitotoxicity
                              → ↑ GABA sensitivity
                              → ↓ Cortisol
                              → ↑ Melatonin (cofactor)
Research highlights:
  • Significant improvement in sleep quality (Abbasi 2012)
  • Reversal of brain aging markers in animal models (Bhutto 2010)
  • Improved memory and cognitive function (Liu 2016)
  • Enhanced synaptic density in prefrontal cortex
The magnesium-sleep connection: Up to 50% of adults are magnesium deficient. Deficiency directly impairs sleep quality. For many, magnesium alone produces dramatic sleep improvement.
What it does: Triggers sleep onset through a unique thermoregulatory mechanism — causing peripheral vasodilation that drops core body temperature, which is a primary physiological trigger for sleep initiation.Why this dose: 3g is the clinically-validated dose. Lower doses show minimal effect; higher doses don’t improve efficacy. This is one compound where the dose is precise.Dual sleep mechanism:
Glycine 3g → Peripheral vasodilation → Core temp ↓ 0.5°C → Sleep onset
         → Glycine receptors (inhibitory) → CNS calming
         → NMDA co-agonist → Synaptic modulation
What makes glycine unique:
  • Thermoregulation: Only sleep compound that works via temperature
  • No grogginess: Unlike GABA agonists, no morning hangover
  • Sleep architecture: Preserves natural sleep stages
  • Bonus benefits: Collagen synthesis, glutathione precursor
Clinical evidence (Inagawa 2006, Bannai 2012):
  • Reduced time to sleep onset
  • Improved subjective sleep quality
  • Enhanced next-day cognitive performance
  • Reduced fatigue after sleep restriction
The temperature trigger: Your body must drop core temperature ~1°C to initiate sleep. This is why a cool bedroom helps, why a warm bath before bed works (post-bath cooling), and why glycine is so effective — it accelerates this natural process.
What it does: Promotes relaxation without sedation by increasing alpha brain wave activity — the same pattern seen in meditation. Also modulates GABA, serotonin, and dopamine in ways that support calm alertness transitioning to sleep.Why this dose: 200mg is the standard effective dose, producing measurable alpha wave increases within 30-40 minutes. This dose promotes relaxation while remaining sub-sedative.Mechanism of calm:
L-Theanine → ↑ Alpha waves (8-12 Hz) → Relaxed alertness
          → ↑ GABA, Serotonin, Dopamine modulation
          → ↓ Glutamate (excitatory) signaling
          → ↓ Cortisol and stress markers
Why theanine for sleep:
  • Anxiolytic: Quiets racing thoughts without cognitive impairment
  • Transition support: Bridges the gap between active mind and sleep
  • Non-sedating: Won’t make you drowsy if taken too early
  • Synergy: Enhances effects of other sleep compounds
Research highlights:
  • Improved sleep quality in boys with ADHD (Lyon 2011)
  • Reduced resting heart rate and stress markers (Kimura 2007)
  • Enhanced alpha wave production (Nobre 2008)
  • No tolerance development with chronic use
The meditation molecule: L-Theanine produces the brain state that monks achieve through years of practice. It doesn’t force sleep — it creates the conditions where sleep happens naturally.
What it does: A flavonoid from chamomile that acts as a positive allosteric modulator at GABA-A receptors — enhancing GABA’s calming effects without directly activating the receptor (avoiding sedation and dependency).Why this dose: 50mg is the dose popularized by sleep researchers and used in clinical practice. It provides meaningful GABA-A modulation without the risks of stronger GABAergics.GABA-A modulation (the safe way):
Benzodiazepines → Direct GABA-A activation → Sedation, dependency, tolerance

Apigenin → Positive allosteric modulation → Enhanced GABA response
        → Only works when GABA is naturally released
        → No dependency, no tolerance, no morning hangover
Bonus mechanism — CD38 inhibition:
  • CD38 is a major NAD+ consumer
  • Apigenin inhibits CD38, preserving NAD+ levels
  • NAD+ supports cellular repair during sleep
  • Longevity benefit layered on sleep benefit
Safety profile:
  • No tolerance development
  • No dependency risk
  • No respiratory depression
  • No cognitive impairment
  • Safe for long-term use
Not a benzodiazepine: Apigenin is sometimes described as “nature’s Xanax.” This undersells its safety — it’s mechanistically distinct, working with your GABA system rather than overriding it.
What it does: In Recover, ashwagandha serves a different role than in Sustain — here it’s about HPA axis recovery and overnight cortisol normalization, not daytime stress management.Why evening dosing:
  • Cortisol should reach its nadir during sleep
  • Elevated nighttime cortisol disrupts sleep architecture
  • Ashwagandha accelerates the evening cortisol decline
  • Supports the natural cortisol rhythm reset that happens overnight
Sleep-specific benefits:
  • HPA reset: Normalizes dysregulated cortisol patterns
  • Sleep quality: Multiple trials show improved sleep scores
  • Recovery: Enhanced physical and mental restoration
  • Anxiety reduction: Quiets the rumination that prevents sleep
Research highlight (Langade 2019):
  • 300mg KSM-66 at bedtime for 8 weeks
  • 72% improvement in sleep quality scores
  • Significant reduction in sleep onset latency
  • Improved sleep efficiency
Morning vs. evening ashwagandha: Sustain uses ashwagandha for daytime stress resilience. Recover uses it for overnight HPA recovery. The mechanisms overlap but the timing serves different purposes.
What it does: Zinc supports hundreds of enzymatic reactions including neurotransmitter synthesis, immune function, and tissue repair — all of which peak during sleep. Copper is included to prevent zinc-induced copper depletion.Why these doses:
  • 15mg zinc is the upper range of daily intake, appropriate for overnight recovery demands
  • 1mg copper maintains the critical zinc:copper ratio (15:1)
  • Higher zinc without copper can cause deficiency over time
Sleep-relevant functions:
MineralSleep Role
ZincGABA synthesis cofactor
ZincMelatonin production support
ZincImmune function during sleep
ZincTissue repair and growth
CopperDopamine-β-hydroxylase cofactor
CopperAntioxidant enzyme (SOD) support
Research insight: Zinc deficiency is associated with poor sleep quality, and supplementation improves sleep in deficient individuals. Even marginal deficiency — common in athletes and stressed individuals — can impair sleep.
The recovery minerals: Sleep is when your body repairs. Zinc and copper are essential cofactors for the repair machinery. Providing them at bedtime ensures availability when demand peaks.

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How to Use Recover

Timing

Take 30-60 minutes before bed. Glycine needs time to induce peripheral vasodilation. L-Theanine needs time to shift brain waves. Don’t take it and immediately try to sleep.

Consistency

Sleep compounds work best with consistent use. Your circadian system responds to regularity. Taking Recover at the same time nightly enhances its effectiveness.

Environment

Recover supports sleep; it doesn’t override poor sleep hygiene. Cool room (65-68°F), darkness, no screens for 30+ minutes before bed. The compound works with your biology, not against your environment.

Stacking

Recover completes the Boost → Sustain → Recover cycle. The adaptogens from Sustain prepare your HPA axis; Recover finishes the job overnight.

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What to Expect

  • Noticeable relaxation within 30-45 minutes
  • Easier transition from wakefulness to sleep
  • Glycine’s temperature effect may feel like comfortable warmth spreading to extremities
  • Sleep feels “cleaner” — less tossing and turning

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The Recover Difference

Sedatives & Sleep Aids

Pharmaceutical and OTC options:
  • Force unconsciousness, don’t optimize sleep
  • Suppress REM and deep sleep stages
  • Create tolerance and dependency
  • Morning grogginess and cognitive impairment
  • Rebound insomnia when stopped

Recover

Physiological sleep support:
  • Works with natural sleep mechanisms
  • Preserves and enhances sleep architecture
  • No tolerance or dependency
  • Wake up clear, not clouded
  • Sustainable for long-term use

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Sleep as Performance Strategy

What happens in your brain during quality sleep:
  • Memory consolidation (hippocampus → cortex transfer)
  • Synaptic pruning (noise reduction, signal strengthening)
  • Glymphatic clearance (metabolic waste removal)
  • Neurotransmitter receptor restoration
  • Emotional processing and regulation
Sleep is not optional. No supplement stack, no productivity system, no biohack compensates for poor sleep. Recover exists because optimizing sleep is the highest-leverage intervention for cognitive performance.

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Synergies Within All Systems Go

Sustain → Recover Handoff

Sustain’s adaptogens prevent afternoon cortisol spikes, ensuring your HPA axis arrives at evening in a state ready for Recover’s overnight reset rather than fighting elevated stress hormones.

Recover → Boost Preparation

Deep sleep restores dopamine receptor sensitivity, clears adenosine, and replenishes neurotransmitter precursors. Tomorrow’s Boost works better because of tonight’s Recover.

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Common Questions

No. Unlike sedatives and antihistamines, Recover’s compounds don’t cause morning hangover. Glycine actually improves next-day cognitive function. If anything, you’ll wake up sharper.
Recover is designed for sleep onset, not middle-of-night dosing. If you wake up, the compounds are still active from your pre-bed dose. Additional dosing isn’t recommended and may cause grogginess.
Recover doesn’t impair arousal to important stimuli (unlike sedatives). You’ll still wake to alarms, children, or emergencies. It supports sleep; it doesn’t enforce unconsciousness.
Avoid combining with other GABAergics (phenibut, high-dose melatonin, prescription sleep aids). Recover is designed as a complete sleep support system — additional compounds create unpredictable interactions.

All Systems Go Overview

See how Recover completes the daily optimization cycle.

Boost

Morning activation that Recover prepares you for.

Sustain

Midday support that sets up Recover’s evening work.
The secret of high performers isn’t that they work harder. It’s that they recover better. Recover turns sleep from a necessity into a competitive advantage.