Sleep Genes & Biomarkers — Limiting Factors & Actions
Gene / Biomarker
Suboptimal Score / Limiting Factor
Free Actions
Non-free Actions
GENES
CLOCK
Delayed phase variant
Fixed wake time; morning light
Chronotype DNA test kit
PER3
Short repeat (4/4) allele
Strict sleep schedule
Wearable sleep tracker
MTHFR
C677T / A1298C variant
Folate-rich diet; B12 foods
Methylfolate 400mcg/d
COMT
Met/Met slow metabolizer
Meditation; stress reduction
Mg L-threonate 1-2g
BIOMARKERS
Cortisol
High evening (>15 nmol/L)
Wind-down routine; no screens
Ashwagandha 300mg
Melatonin
Low nighttime (<10 pg/mL)
Darkness from 9pm onward
Melatonin 0.5-1mg
Vitamin D
Deficient (<40 ng/mL)
Midday sun 15 min/day
D3+K2 2000-4000 IU
Magnesium
Low (<0.85 mmol/L)
Nuts, seeds, leafy greens
Mg glycinate 400mg