Skip to content
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

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.