Sleep Optimization Stack

Protocol remedies

• Magnesium Glycinatecore
  Dose: 200-400 mg elemental magnesiumFrequency: Once dailyTiming: 30-60 minutes before bedtime, with or without foodRatio: Glycinate form is preferred for better absorption and reduced gastrointestinal side effects compared to other forms like magnesium oxide.
  Scientific reviewSystematic review
• L-Theaninecore
  Dose: 100-200 mgFrequency: Once dailyTiming: 30-60 minutes before bedtime, with or without foodRatio: Often combined with melatonin for synergistic effects on sleep onset and quality.
  RCTScientific reviewRCT
• Melatoninfoundation
  Dose: 0.5-5 mgFrequency: Once dailyTiming: 30-60 minutes before bedtime, with or without foodRatio: Lower doses (0.5-1 mg) may be sufficient for sleep onset, while higher doses (3-5 mg) are often used for more pronounced effects or jet lag. Synergistic with L-theanine.
  Meta-analysisScientific reviewSystematic review
• Ashwagandhafoundation
  Dose: 300-600 mg of root extract (standardized to 5% withanolides)Frequency: Once dailyTiming: 30-60 minutes before bedtime, with or without foodRatio: Standardized extracts are preferred for consistent potency. Its adaptogenic properties may help reduce stress and improve sleep quality over time.
  RCTSystematic reviewMeta-analysis
• 5-HTPsupport
  Dose: 50-100 mgFrequency: Once dailyTiming: 30-60 minutes before bedtime, on an empty stomach for better absorption, or with a light carbohydrate snack to reduce potential nauseaRatio: Should be used cautiously and ideally not combined with other serotonergic agents (e.g., SSRIs, MAOIs) without medical supervision.
  Scientific reviewRCT
• Valerian Rootoptional
  Dose: 300-600 mg of extract (standardized to 0.8-1% valerenic acid)Frequency: Once dailyTiming: 30-60 minutes before bedtime, with or without foodRatio: May be used as an optional component for additional sedative effects. Its efficacy can vary between individuals.
  Meta-analysisScientific reviewSystematic review

What People Report

Community outcomes for each remedy in this protocol for Insomnia.