Sleep Stack
A popular non-melatonin sleep combination aimed at falling asleep faster and deeper sleep.
Decent stack — covers your goals but has room to improve.
What's in this stack
- Magnesium8.5/10 evidence
Supports 300+ enzymatic reactions — critical for sleep, stress response, muscle function, and cognitive health.
Typical dose: 200-250mg elemental magnesium daily
- L-Theanine6/10 evidence
Tea-derived amino acid that boosts alpha brain waves for calm, focused alertness — synergizes with caffeine to reduce jitteriness.
Typical dose: 100-200mg
- Glycine6.5/10 evidence
3g before bed may improve subjective sleep quality and next-day alertness in small trials — also a building block for glutathione and collagen.
Typical dose: 3g before bed (no cited trial states the dose it used)
- Apigenin4/10 evidence
Chamomile flavonoid that binds GABA receptors; studied for sleep and relaxation — the compound associated with chamomile's calming effects.
Typical dose: 20 mg before bed, the dose the cited trial used (20 mg a day alongside 20 mg EGCG, so apigenin alone was not tested). Label products commonly use 50 mg, above that dose.
What this stack covers
- Fall asleep faster64% · via Magnesium
- Perceived sleep quality62% · via Glycine
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