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Begin magnesium glycinate (200-400 mg) at bedtime Add 3 grams of glycine 30 minutes before bed Set bedroom temperature to 65-68 degrees Remove or cover all light sources in the bedroom Stop all caffeine after noon (or 10 AM if sensitive) Continue tracking sleep quality Days 8-10: routine and rhythm Goal: Establish circadian rhythm consistency

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Ideal maintenance candidates include: People on plant-based diets who need regular B12 supplementation to prevent gradual depletion

Cost-Effective : Vitamin B12 supplements are typically less expensive than injections, making them a more affordable option for people who need long-term supplementation

Then we descend past small lakes to Pacchanta (14,270 ft)