Sleep Supplement Stack
A combination of supplements that support natural sleep mechanisms without the dependency risks of sleep medications. These work by supporting GABA activity, reducing anxiety, and promoting relaxation.
Expected Outcome
Significant improvement in deep sleep and REM scores
How to Do It
Take supplements 30-60 minutes before bed
This timing allows absorption before sleep onset.
30-60 min before bedStart with one supplement at a time
Introduce each supplement individually to assess tolerance and effectiveness.
First 1-2 weeksMaintain consistent timing
Take supplements at the same time each night for optimal circadian alignment.
DailySupplements
| Supplement | Dosage | Timing | Notes |
|---|---|---|---|
| Magnesium L-Threonate | 145-300mg | 30-60 min before bed | Crosses blood-brain barrier effectively |
| L-Theanine | 100-400mg | 30-60 min before bed | Promotes relaxation without sedation |
| Apigenin | 50mg | 30-60 min before bed | Chamomile extract; mild anxiolytic |
Research Evidence
This protocol is based on 1 peer-reviewed study. Click any link to verify the research on PubMed.
Magnesium-L-threonate improves sleep quality and daytime functioning
Hausenblas et al. • Journal Publication (2024)
Key Finding: RCT (n=80): 1g/day significantly improved deep sleep and REM scores via Oura ring data
Safety Notes & Contraindications
- •Consult doctor if taking sleep medications
- •L-Theanine may enhance sedatives
- •Start with lower doses to assess tolerance
Related Protocols
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Evening Light Management Protocol
Optimize evening light exposure for better sleep and circadian health