Sleep is super important, and how much of it you get plays a massive part in how you feel both physically and mentally. Anecdotal evidence has long suggested that many of the most common comedown symptoms may be the result of not enough sleep, rather than the MDMA itself.

This belief has been backed-up with evidence in recent clinical trials of MDMA-assisted psychotherapy for treating alcohol dependence. Preliminary results, shared by Dr. Ben Sessa, found "No post-dosing mood drop in the 7-days after medical MDMA." He instead suggested that post-party comedowns are "an artefact of sleep loss, excessive exercise and concomitant drug use."

So what's the lesson here? To reduce the chance of comedown, avoid mixing drugs, take regular breaks when dancing, and try to get at least 9 hours of sleep the night before, and the night after, taking MDMA.

Supplements can help to reduce comedown symptoms, reduce side effects and even help with neuroprotection. Things like vitamin c, antioxidants and magnesium can all help to fight off the comedown, as they can protect you against drug-induced damage to the brain and body before it occurs.

While there is plenty of information out there about supplements to use with MDMA, it is essential to remember that, primarily due to prohibition, much of this information is anecdotal. Refer to page 32 for our complete MDMA supplements guide.

Although still rare, the most common causes of serious illness surrounding MDMA seem to be severe overheating and (ironically) people drinking far too much water out of fear of that overheating.

Generally, it is recommended that you drink: around 500ml of water per hour if active and around 250ml an hour when inactive. It can be a good idea to supplement some of your water intake with drinks that contain electrolytes (sports drinks and coconut water are good options).

Avoiding dehydration will help to fight off some of those physical comedown symptoms. To know if you are hydrated keep an eye on the colour of your pee – dark yellow means dehydrated, very light yellow or clear means too hydrated. You want it to be straw-coloured, similar to the shade of yellow on this page!

Different people experience different drugs in different ways – so it is vital that you know yourself and your limits. It is important to be smart about your use and practice harm reduction where possible. Some of the most important things to think about:

• Get your MDMA tested. Seeing we don't yet have access to lab-quality testing, get a reagent testing kit to use at home (Head to page 72 for more information about reagent test kits).

• Take safer dosages, perhaps less than 180mg total during a session for a male or 120mg for a female/smaller person.

• Don't mix MDMA with other drugs that have comedowns.

• Start low, go slow and don't re-dose for at least 2-3 hours.

• Take breaks between consecutive MDMA sessions: at least not more than every 3 weeks, but preferably keeping it to max once every 3 months

Having a healthy, well-balanced diet is just plain good for you. And it will make you better able to cope with whatever morning-after effects you’re dealing with.

You may not have much of an appetite the next day, so being well-nourished before you start will ease the suffering later. Consider having a hearty and healthy meal about 4 hours before you take MDMA. This way, the food will be digested before you take MDMA, but you will also have food in your system. Eating is particularly important if you’re planning on dancing or being active.

You probably won’t feel like eating directly after rolling, but try getting something down. We suggest drinking your nutrition before crashing – green smoothies are perfect for this. Trust us, you’ll feel better for it.Item description