Evidence-Based Supplements for Deep, Restorative Sleep

⏰ Take 30-60 minutes before bed

💡 Start with foundation stack for 2 weeks before adding advanced compounds. Magnesium threonate specifically crosses the blood-brain barrier — don't substitute with oxide or citrate for sleep purposes.

What's the best magnesium for sleep?

Magnesium L-Threonate (Magtein) is the gold standard for sleep because it crosses the blood-brain barrier. Magnesium glycinate is a solid second choice. Avoid magnesium oxide — it's mostly a laxative with poor bioavailability.

Can I take melatonin long-term?

We generally don't recommend chronic melatonin use. It's a hormone, not a supplement, and long-term use can downregulate natural production. Use it for jet lag or occasional resets at 0.3-0.5mg (most commercial doses are 10-60x too high). For nightly use, the glycine + magnesium + theanine stack is safer and more effective.

How long until I notice results?

Glycine and L-theanine work the first night. Magnesium threonate typically takes 1-2 weeks to show full effects on sleep architecture. Ashwagandha's cortisol-lowering effects build over 4-6 weeks.

Should I take these with or without food?

Glycine and L-theanine are fine on an empty stomach. Magnesium absorbs slightly better with food but works either way. Don't take them with stimulants or large protein meals right before bed.