This chapter covers:

• The supplement stack (and when to take what)
• Hydration & electrolytes
• Sleep support
• Practical tools to reduce suffering without setting you back

Supplements: What to Take, When, and Why

Not medical advice. Just what helped me and others in the trenches.

Morning Stack (Dopamine + Energy + Calm)

• L-Tyrosine (500...1000mg): Replenishes dopamine precursor. May help motivation and focus.
• Rhodiola Rosea (100...200mg): Adaptogen that supports stress recovery and energy without jitters.
• Magnesium Glycinate (200...400mg): Nervous system support. Calms the buzz without sedation.
• B-Complex: Supports nervous system, especially energy metabolism and mood regulation.
• Vitamin C: Cellular recovery and immune support.
• Omega-3 (Fish Oil): Brain inflammation control. Mood stabilization.

Evening Stack (Calm + Sleep Support)

• Magnesium Glycinate or Threonate: Take again in the evening.
• L-Theanine (100...200mg): Boosts GABA and promotes calm focus.
• Passionflower or Valerian Root: Gentle herbal sleep support.
• Melatonin (0.3...1mg): Reset circadian rhythm without hangover effect.
• Glycine (3g in warm water): Calming amino acid that promotes better sleep architecture.

Optional:

• CBD (low dose): Some people find it helps calm anxiety or buzzing sensations.
• (Just don’t swap one crutch for another.)

Hydration & Electrolyte Balance

Withdrawal drains you ... literally.

• You’re sweating.
• You’re yacking up lunch you didn’t eat in 2 weeks.
• You’re crying.
• You’re probably not eating right.

And your cells are freaking out without the proper electrolyte support.

Must-haves:

• Electrolyte powders like LMNT, Liquid IV, or homemade (sea salt + lemon + honey + water)
• Coconut water is your best friend
• Avoid sugary sports drinks ... they spike, then crash you
• Set timers if you forget to drink

Sleep Hacks & Support Tools

You won’t sleep well at first. But there are ways to sleep better ... or at least rest more deeply.

• Routine matters ... same time every night
• Dark, cool room ... blackout curtains, fan, no screens 1 hour before bed
• Stack light: magnesium + glycine + theanine > sedative overkill
• Brown noise or audiobooks instead of silence
• Accept the wakefulness ... panic makes it worse

Essential Tools

• Weighted blanket (only if it doesn’t trigger your RLS)
• Hot water bottle or heating pad for cramps
• Cold pack for chest buzzing or anxiety
• Cheap headphones + comfort playlist = sanity
• Notebook for tracking wins, cravings, mood ... yes, like a survivor log