Protocol · Sleep & Circadian
Insomnia Protocol
Melatonin and Magnesium are the core of this stack, with 2 supporting supplements. Each row gives the amount the protocol lists and the grade our evidence database holds for that supplement in Insomnia.
We are re-verifying the studies cited on protocol pages; only confirmed citations are shown.
The stack
4 supplements · 2 graded · 1 graded A · 2 confirmed studies
| Grade | Supplement | Amount listed | Why it’s in the stack | Evidence on file | Shop |
|---|---|---|---|---|---|
| Primary stackThe core of this protocol | |||||
| Melatonin | Amount listed: 0.5–5 mg before bed | Binds to MT1/MT2 receptors in suprachiasmatic nucleus to regulate circadian rhythm and promote sleep onset
| Grade A for Insomnia Signs and Symptoms5 studies · 259 people | ||
Confirmed studies for Melatonin (titles as PubMed lists them) | |||||
| Magnesium | Amount listed: 400–500 mg before bed (glycinate form) | Activates GABA receptors, reduces cortisol, and regulates melatonin production through pineal gland modulation
| Grade D for Insomnia Signs and Symptoms43 people | ||
| Supporting stackListed as additions to the core | |||||
| Glycine | Amount listed: 3 g before bed | Lowers core body temperature through peripheral vasodilation and enhances NMDA receptor function to improve sleep quality | Not graded yet | ||
Confirmed studies for Glycine (titles as PubMed lists them) | |||||
| L-Theanine | Amount listed: 200 mg before bed | Increases alpha brain wave activity and GABA production, promoting relaxation without sedation | Not graded yet | ||
Shop the evidence-backed picks
The collection holds the supplements we grade A or B for its theme, in third-party tested products where the catalog has them. It opens in our Fullscript store. You can look through it without signing in; Fullscript asks for a free account to order.
Or shop one supplement
The supplement in this protocol graded A or B. Each opens third-party tested products, matched to the dose above where we can.
- Grade A
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How this protocol works
In plain language
Insomnia involves disruption of your natural sleep-wake cycle, often due to stress, irregular schedules, or age-related changes in sleep hormones. Your brain's ability to transition into sleep depends on proper melatonin signaling, reduced cortisol, and activation of calming GABA pathways.
- Melatonin directly signals to your brain that it's time to sleep. It works best for sleep onset insomnia and circadian rhythm disruptions. Lower doses (0.5-1mg) are often as effective as higher doses and reduce morning grogginess.
- Magnesium (glycinate or bisglycinate form) calms the nervous system by activating GABA receptors and helps your body produce melatonin naturally. Many adults are deficient, and correcting this can significantly improve sleep.
- Glycine works uniquely by lowering your core body temperature—a necessary step for falling asleep. It also improves sleep quality, helping you wake feeling more refreshed.
- L-Theanine promotes relaxing alpha brain waves without causing drowsiness. It's particularly helpful for those whose racing thoughts prevent sleep.
Expected timeline: Melatonin works from the first night. Magnesium and glycine show cumulative benefits over 2-4 weeks. Full sleep quality improvement typically occurs within 4-6 weeks.