What the Science says about You
Many Swans experience mid-night awakenings (2–4 AM) even when falling asleep is easy. Research from major sleep centers highlights three levers:
Arousal tone:
when the nervous system stays a notch too “on,” micro-awakenings stack.
Temperature:
cooler environments favor deeper stages; evening heat or alcohol pushes you lighter.
Consistent cues:
repeating the same wind-down order helps the brain “stay in night mode.”
If you often say “I fall asleep fine but wake up and think,” you’re in good company. Even if that’s you some nights rather than all, the target is the same: reduce arousal, smooth continuity, and protect the cool, dark, quiet window.
What it means for your day
Strengths
- Natural wind-down; good lights-out discipline.
- Clear mornings after solid nights.
- Responds well to predictable routines.
Watch-outs
- Warm rooms, late fluids, and evening alcohol raise wake-ups.
- Stress loops if you fully wake and clock-watch.
- High-intensity late workouts spike arousal.
Variations
- Seasonal heat and stressful weeks are your main disrupters.
- Travel: continuity returns fastest when you set the same PM sequence day 1.
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The SleepID Stack
Science-backed supplements designed to optimize your sleep cycle and restore natural circadian rhythms.
Relaxation Strips
Fast-dissolving strips that help calm your mind and prepare your body for restorative sleep. Formulated with clinically-studied ingredients for optimal relaxation without grogginess.
Ingredients:
- L-Theanine - for calming effects
- Magnesium Glycinate - relax nervous system
- Ashwagandha
- Melatonin
- GABA
How to use:
Take one strip 30 minutes before bed. Let it dissolve under tongue for best absorption.
Magnesium Glycinate
- May support relaxation and overall sleep quality; gentle on the stomach for many.
Ingredients:
- Magnesium Glycinate
How to use:
~45–60 min before bed as a nightly foundation.
Sleep Formula
A comprehensive sleep support supplement combining traditional herbs with modern science. Helps you fall asleep faster and stay asleep longer naturally.
Ingredients:
- Valerian Root
- Passionflower
- Chamomile
- Magnesium
- L-Tryptophan
How to use:
Take 2 capsules 45 minutes before bedtime with water. Do not exceed recommended dose.
A: Many Swans keep Magnesium nightly and add Sleep Formula on continuity-focused nights or during reset weeks.
A: Cool room, low light, brief body scan, no clock. If not sleepy after ~20 min, read on paper until drowsy.
