The Sleep Support Stack
Evidence-based supplements for better sleep
For: Anyone struggling with sleep quality or falling asleep
Sleep supplements should be a last resort after fixing sleep hygiene. But when you need them, here's what actually works.
TL;DR
Primary: Magnesium glycinate (300-400mg), Melatonin (LOW dose: 0.5-3mg). Secondary: Glycine (3g), L-theanine (200mg). Skip: High-dose melatonin, most "sleep blends."
Monthly Budget
Core Stack
Calming form of magnesium. Helps muscle relaxation and nervous system.
Less is more. 0.5mg often works as well as 5mg. For falling asleep, not staying asleep.
Improves sleep quality and reduces next-day fatigue. Very safe.
Optional Additions
Calms racing mind. Good for anxiety-driven insomnia.
When to add: If mind won't shut off at night
Natural melatonin source. May extend sleep time.
When to add: If wanting natural melatonin alternative
Daily Schedule
Common Mistakes
- High-dose melatonin (10mg+). less works better, more causes grogginess
- Using magnesium oxide. poor absorption, GI issues
- Expecting pills to fix bad sleep hygiene. dark, cool, no screens first
- Taking melatonin for staying asleep. it's for falling asleep
What to Expect
Melatonin: same night. Magnesium: 1-2 weeks for full effect. Glycine: same night.
The Bottom Line
Fix sleep hygiene first. Then magnesium + low-dose melatonin covers most people. Add glycine for quality.
Related Stacks
About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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