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Sleep Protocol

Better Sleep

A conservative sleep stack for adults who struggle with sleep onset, light sleep, or stress-related nighttime tension. It prioritizes magnesium and glycine, with low-dose melatonin as optional rather than a nightly default.

86
science
4
weeks
4
items
Better Sleep
Protocol Warnings

Pregnancy or breastfeeding — avoid melatonin unless clinician-guided

Autoimmune disease, epilepsy, anticoagulants, or sedatives — review melatonin use with a clinician

Kidney disease — magnesium dose needs medical supervision

Do not combine with alcohol or sedative drugs

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Editorial review

Evidence sources and internal references reviewed. This protocol has not received independent clinical review.

Reviewed by:
HowToSupplement Editorial Team
Reviewed:
5/19/2026

Protocol sources

Under the Hood

Targets sleep latency, relaxation, and overnight recovery with low-risk compounds.

May shorten time to fall asleep
May improve perceived sleep quality
Supports muscle relaxation and recovery
Avoids high-dose melatonin as a default

Expected Results

Most users should judge results after 2-4 weeks of consistent timing plus basic sleep hygiene.

Easier sleep onset within days to 2 weeks
Less bedtime tension
More consistent sleep routine
No benefit if poor sleep is driven by untreated sleep apnea, pain, or stimulants

Supplement Routine

Core

Magnesium

Dosage
200-350 mg elemental magnesium
Timing
Evening, with dinner or 1-2 hours before bed; reduce dose if loose stools occur.
Core

Glycine

Dosage
3 g
Timing
30-60 minutes before bed, ideally away from large meals.
Optional

Melatonin

Dosage
0.3-1 mg
Timing
30-90 minutes before bed; best for jet lag, delayed sleep timing, or short-term use.
Optional

L-Theanine

Dosage
100-200 mg
Timing
Evening or before bed when mental tension is the main sleep barrier.

Biological Synergies

Magnesium + Glycine

Magnesium reduces neuromuscular excitability while glycine may support thermoregulation and inhibitory signaling before sleep.

Better sleep quality and less nighttime tension without relying on sedative dosing.

Melatonin + Magnesium

Melatonin shifts circadian timing, while magnesium supports relaxation and may help low-status users.

Useful when sleep onset is delayed rather than only fragmented.