Protocol · Sleep & Recovery
Sleep Health (Sleep Quality & Insomnia) Protocol
Melatonin and Magnesium are the core of this stack, with 5 supporting supplements. Each row gives the amount the protocol lists and the grade our evidence database holds for that supplement in Sleep Health (Sleep Quality & Insomnia).
We are re-verifying the studies cited on protocol pages; only confirmed citations are shown.
The stack
7 supplements · 5 graded · 4 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 30–60 minutes before bed (start low) | Endogenous sleep hormone that regulates circadian rhythm and reduces sleep onset latency
| Grade C for Insomnia Signs and Symptoms5 studies · 48 people | ||
Confirmed studies for Melatonin (titles as PubMed lists them) | |||||
| Magnesium | Amount listed: 200–400 mg daily (glycinate or threonate) before bed | Regulates GABA and melatonin; deficiency associated with poor sleep; promotes muscle relaxation
| Grade C for C-Reactive Protein (CRP)3 studies · 100 people | ||
| Supporting stackListed as additions to the core | |||||
| Glycine | Amount listed: 3 g before bed | Inhibitory neurotransmitter that lowers core body temperature and promotes sleep onset and quality
| Grade C for Cognition11 people | ||
Confirmed studies for Glycine (titles as PubMed lists them) | |||||
| L-Theanine | Amount listed: 200–400 mg before bed | Promotes alpha brain waves and increases GABA, supporting relaxation without sedation
| Grade C for Anxiety Symptoms2 studies · 30 people | ||
Confirmed studies for L-Theanine (titles as PubMed lists them) | |||||
| Valerian Root | Amount listed: 300–600 mg 30–60 minutes before bed | GABA-ergic herb that may improve sleep quality and reduce time to fall asleep
| Grade C for Fatigue Symptoms202 people | ||
| Ashwagandha | Amount listed: 300–600 mg standardized extract before bed | Adaptogen that reduces cortisol and anxiety; contains triethylene glycol which promotes sleep | Not graded yet | ||
Confirmed studies for Ashwagandha (titles as PubMed lists them) | |||||
| Tart Cherry Extract | Amount listed: 480 ml tart cherry juice or 500 mg extract daily | Natural source of melatonin and anti-inflammatory compounds; improves sleep duration | 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
Each opens third-party tested products, matched to the dose above where we can.
- Grade C
- Grade C
- Grade C
- Grade C
- Grade C
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How this protocol works
In plain language
Quality sleep is essential for physical recovery, cognitive function, immune health, and emotional wellbeing. Poor sleep is linked to obesity, diabetes, heart disease, depression, and reduced lifespan. If you struggle to fall asleep, stay asleep, or wake unrefreshed, these supplements can help support healthy sleep patterns.
- Melatonin is the hormone your body produces to signal bedtime. Supplementing with melatonin can help reset your circadian rhythm, reduce the time it takes to fall asleep, and improve overall sleep quality. It's particularly effective for jet lag, shift work, and delayed sleep phase. Start with a low dose (0.5-1mg)—more isn't always better, and some people respond best to very low doses. Take 30-60 minutes before your desired bedtime.
- Magnesium is involved in over 300 enzymatic reactions, including those that regulate sleep. It helps activate the parasympathetic nervous system (rest and digest), regulates melatonin production, and binds to GABA receptors to quiet the nervous system. Many people are deficient, and supplementation consistently improves sleep quality, especially in older adults. Glycinate and threonate forms are best for sleep (and less likely to cause GI issues).
- Glycine is an inhibitory neurotransmitter that promotes sleep through an interesting mechanism—it lowers core body temperature, which is a natural signal for sleep. Studies show 3g before bed improves sleep quality, reduces daytime sleepiness, and enhances cognitive performance the next day. It has a mildly sweet taste and can be taken in water.
- L-Theanine promotes relaxation without sedation by increasing alpha brain waves—the same state achieved during meditation. It boosts GABA, serotonin, and dopamine while reducing anxiety. It helps quiet a racing mind that prevents sleep onset. Can be combined with other sleep supplements safely.
- Valerian Root has been used as a sleep aid for centuries. It works through GABA-ergic mechanisms to promote relaxation and sleep. Studies show it can improve sleep quality and reduce the time to fall asleep, though effects may take 2-4 weeks of regular use to fully manifest.
- Ashwagandha improves sleep by reducing cortisol (the stress hormone that can keep you awake) and promoting calmness. It also contains triethylene glycol, a compound that may directly promote sleep. Particularly useful if stress or anxiety interferes with your sleep.
- Tart Cherry Extract is a natural food source of melatonin. Studies show tart cherry juice increases sleep time and quality. It also contains anti-inflammatory compounds that may contribute to its sleep benefits.
Expected timeline: Melatonin works immediately (first night). Glycine and theanine: immediate effects. Magnesium: 1-2 weeks for full benefit. Valerian: 2-4 weeks. Ashwagandha: 2-4 weeks for cumulative effects.