RSM: Restorative Sleep Method
Products
Dosage instructions
- Dosage amount:
3 Capsules
bedtime
Take with empty stomach
Ongoing
Additional notes
"Foundation | 200–400mg at bedtime. A good starting point for most people. Supports sleep quality, muscle relaxation, and nervous system calm."
Dosage instructions
- Dosage amount:
1-3 Pumps
bedtime
Take with empty stomach
Ongoing
Additional notes
"General add-on | Start with 1mg, work up to 3mg if needed 2–4 hours before your target bedtime. Consider this if you are over 50, have reflux, do shift work, or travel across time zones. Not needed by everyone."
Dosage instructions
- Dosage amount:
2 Tablets
bedtime
Take with empty stomach
Until symptoms resolve
Additional notes
"Pattern 1: Stress & Cortisol | 2 caps 30 minutes before bed. First-line for night waking driven by cortisol. Can wean once the pattern resolves."
Dosage instructions
- Dosage amount:
1.00 Tablet
evening
Take with empty stomach
Ongoing
Additional notes
"Pattern 1: Stress & Cortisol | 3–6mg, 2–4 hours before bed. Slow-release formula for sleep maintenance and early waking. Reduce the dose or take earlier if you feel groggy in the morning."
Dosage instructions
- Dosage amount:
1/2 Teaspoon (tsp)
bedtime
Take with water
Ongoing
Additional notes
"Foundation | 3–5g at bedtime. Lowers core body temperature, supports overnight blood sugar stability, and improves sleep quality."
Dosage instructions
- Dosage amount:
2 Capsules
once per day
Take with empty stomach
Ongoing
Additional notes
"Pattern 1: Stress & Cortisol | 300–600mg at bedtime. Well-studied for cortisol reduction. Choose bedtime dosing if anxiety is your dominant symptom. For adrenal support or more significant anxiety, consider twice daily dosing. Pairs well with Holy Basil for the anxious cortisol subtype."
Dosage instructions
- Dosage amount:
1-2 Capsules
twice per day
Take with empty stomach
Ongoing
Additional notes
"Pattern 1: Stress & Cortisol | 300–600mg in the morning. Morning dosing only. Calming adaptogen for the anxious, cortisol-elevated subtype."
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Dosage instructions
- Dosage amount:
12-24 Drops
bedtime
Take with empty stomach
Ongoing
Additional notes
"Pattern 1 + Pattern 4 | 1/3–1/2 tsp (approximately 12–24 drops) at bedtime. Gentle, non-habit-forming botanical syrup. Works well for both cortisol and nervous system patterns. Pairs well with L-Theanine and Lemon Balm."
Dosage instructions
- Dosage amount:
1.00 Scoop
once per day
Ongoing
Additional notes
"Pattern 2 + Pattern 4 | 1 scoop at bedtime, or morning and bedtime if additional support is needed. Combines magnesium, GABA, and myo-inositol in one formula. A good option if you identify with both blood sugar and nervous system patterns."
Dosage instructions
- Dosage amount:
1.00 Scoop
bedtime
Ongoing
Additional notes
"Pattern 2: Blood Sugar | 2–4g at bedtime. Supports insulin sensitivity and has a calming GABAergic effect. Especially useful in perimenopause and PCOS."
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Dosage instructions
- Dosage amount:
1 Capsule
evening
Take with food
Ongoing
Additional notes
"Pattern 2: Blood Sugar | 200–400mcg with dinner. Supports overnight blood glucose regulation. Pair with Glycine from the Foundation."
Dosage instructions
- Dosage amount:
1.00 Capsule
twice per day
Take with food
Ongoing
Additional notes
"Pattern 3: Histamine & Inflammation | 500–1000mg with meals. Mast cell stabilizer and DAO support. Anti-inflammatory."
Dosage instructions
- Dosage amount:
1.00 Tablet
twice per day
Take with food
Ongoing
Additional notes
"Pattern 3: Histamine & Inflammation | Per product directions, with meals. Enzyme support for dietary histamine breakdown. Most useful if symptoms are food-triggered."
Dosage instructions
- Dosage amount:
1.00 Capsule
twice per day
Take with food
Ongoing
Additional notes
"Pattern 3: Histamine & Inflammation | Per product directions, with meals. Alternative DAO enzyme option. Most useful if symptoms are food-triggered."
Dosage instructions
- Dosage amount:
1 Capsule
bedtime
Take with empty stomach
Ongoing
Additional notes
"Pattern 3: Histamine & Inflammation | 100mg at bedtime. Serotonin and melatonin precursor. Do not use if you are on an SSRI or SNRI without checking with your provider first."
Dosage instructions
- Dosage amount:
2.00 Capsules
bedtime
Take with empty stomach
Ongoing
Additional notes
"Pattern 4: Nervous System | 200–400mg at bedtime. Calming without sedation. Pairs well with Lavela for racing mind presentations and with Magnesium Glycinate as a foundation."
Dosage instructions
- Dosage amount:
1-2 Softgels
bedtime
Take with water
Ongoing
Additional notes
"Pattern 4: Nervous System | 80mg at bedtime. Clinically studied lavender oil. Best first option for racing mind and hypervigilance at bedtime. Pairs well with L-Theanine."
Dosage instructions
- Dosage amount:
2.00 Capsules
bedtime
Take with empty stomach
Ongoing
Additional notes
"Pattern 4: Nervous System | Per product directions as needed. Use as needed rather than nightly. Particularly helpful before your period if sleep disruption is cycle-related. Pairs well with Magnesium Glycinate and L-Theanine."
Dosage instructions
- Dosage amount:
1-2 Capsules
bedtime
Ongoing
Additional notes
"Pattern 1: Stress & Cortisol | 1–2 caps at bedtime. Reduces nighttime cortisol. Good alternative or complement to Cortisol Manager for HPA-driven sleep maintenance insomnia. Can wean once the pattern resolves."
Dosage instructions
- Dosage amount:
2.00 Capsules
morning
Take with empty stomach
Ongoing
Additional notes
"Pattern 1: Stress & Cortisol | 200–400mg in the morning only. For the fatigue-dominant cortisol presentation. Do not take at night, it is stimulating and will worsen sleep."
Dosage instructions
- Dosage amount:
1-2 Capsules
bedtime
Take with empty stomach
Ongoing
Additional notes
"All Patterns - If Still Struggling | 300–600mg at bedtime. Works well for approximately 80% of people. Before using at night, take one dose in the morning first to confirm it makes you drowsy rather than alert. If it energizes you, it is not the right fit. Try this if other recommendations are not enough on their own."
Dosage instructions
- Dosage amount:
2.00 Capsules
bedtime
Take with empty stomach
Additional notes
"Pattern 4: Nervous System | Per product directions at bedtime. Combines 5-HTP, GABA, and L-Theanine in one formula. A good option if you identify with the nervous system pattern or if sleep is consistently more disrupted in the week before your period."
Dosage instructions
- Dosage amount:
1.00 Softgel
once per day
Take with food
Additional notes
"Pattern 3: Histamine & Inflammation | Per product directions. Specialized pro-resolving mediators derived from omega-3s. Actively resolves inflammation rather than simply suppressing it. For more complex or persistent inflammatory presentations."
Dosage instructions
- Dosage amount:
2.00 Softgels
once per day
Take with food
Additional notes
"Pattern 3: Histamine & Inflammation | 2–3g combined EPA and DHA daily, with food. Foundational anti-inflammatory support. Relevant for any inflammatory driver of sleep disruption."
Dosage instructions
- Dosage amount:
2 Capsules
twice per day
Take with empty stomach
For 2 weeks
Additional notes
"Pattern 3: Histamine & Inflammation | 2 caps twice daily away from food for 2 weeks to address acute inflammatory load, then reduce to 1 cap twice daily for maintenance."
Dosage instructions
- Dosage amount:
1.00 Capsule
bedtime
Take with empty stomach
Additional notes
"Pattern 3: Histamine & Inflammation | Per product directions at bedtime. Natural antihistamine and mast cell stabilizer. A good complement to Quercetin for food-triggered or seasonal histamine presentations. Also can be taken as a Tea."
Dosage instructions
- Dosage amount:
2.00 Capsules
bedtime
Take with food
Additional notes
"Pattern 3: Histamine & Inflammation | 2 caps at bedtime. Combination formula containing Nettle, Quercetin, Luteolin, Bromelain, and Broccoli Extract. A convenient all-in-one option for histamine and mast cell support."
Dosage instructions
- Dosage amount:
30-60 Drops
bedtime
Take with empty stomach
Additional notes
"Pattern 1 + Pattern 4 | 30–60 drops at bedtime. Gentle nervine for anxious, racing-mind presentations. Pairs well with Passionflower and L-Theanine."
Dosage instructions
- Dosage amount:
1-2 Capsules
bedtime
Take with empty stomach
Additional notes
"Pattern 2 + Pattern 4 | 500–1000mg at bedtime. Calming amino acid with GABAergic activity. Also supports overnight blood sugar stability. Well-tolerated across most presentations."
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Dosage instructions
- Dosage amount:
1 Softgel
three times per day
Take with empty stomach
Additional notes
"Pattern 3: Histamine & Inflammation | 1 softgel three times daily per product directions. PA-free butterbur for mast cell stabilization and histamine support. Also studied for migraine prevention. Do not use if pregnant, nursing, or if you have a liver condition. Discontinue if you develop abdominal pain, dark urine, or jaundice."
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Dosage instructions
- Dosage amount:
2.00 Chewables
twice per day
Take with empty stomach
Ongoing
Additional notes
"(Quail Egg Extract) Pattern 3: Histamine & Inflammation | Per product directions, with meals. Quail egg extract studied specifically for mast cell stabilization. A good option for food-triggered histamine presentations."
Dosage instructions
- Dosage amount:
2 Capsules
once per day
Take with empty stomach
Ongoing
Additional notes
"Pattern 3: Histamine & Inflammation | Per product directions. Anti-inflammatory and mast cell stabilizing. Broad immune-modulating properties. Can be taken as oil or capsule."
Lifestyle recommendations
Other
Prioritize consistent sleep and wake times seven days a week, morning light within 30 minutes of waking, and avoiding large meals within two to three hours of bed. Hydrate well earlier in the day and wind down with dim lighting in the evening. These habits are the foundation, supplements work best when the basics are in place.
Resources
- View
Sleep Pattern Supplement Reference