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Sleep Optimization

Supplements researched for supporting sleep onset, sleep quality, and relaxation.

Supplements(4)

Magnesiumcore8.5/10 evidence

Supports GABA activity and muscle relaxation

Dosage: 200-400mg elemental (glycinate form)
Timing: 30-60 min before bed
Glycinecore8.5/10 evidence

Supports core body temperature regulation for sleep

Dosage: 3g daily
Timing: 30-60 min before bed
L-Theaninerecommended9/10 evidence

Promotes alpha-wave relaxation

Dosage: 200-400mg daily
Timing: Evening or before bed
Melatoninoptional9/10 evidence

Supports circadian rhythm signaling

Dosage: 0.5-3mg daily
Timing: 30-60 min before bed

Evidence Summary

Magnesium glycinate and glycine both have RCT evidence for improving subjective sleep quality. L-theanine promotes relaxation without sedation.

PMID:23853635PMID:22293292PMID:31584698

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This information is for educational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider before starting any supplement protocol.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Individual results may vary. Supplement protocols are based on published peer-reviewed research.