What you can optimize
Sleep
Wind down and wake up rested.
Better sleep isn't just more hours — it's deeper, more restorative cycles. The right stack helps you fall asleep faster, stay asleep, and actually feel it the next morning.
Forget 10mg melatonin gummies. The basics here are the boring, well-studied ones that quiet the nervous system without leaving you groggy.
Sound familiar?
Signs you might benefit
- It takes you 30+ minutes to fall asleep most nights
- You wake up at 3am and can't get back down
- You sleep 8 hours and still feel unrested
- Your mind races the moment your head hits the pillow
Two or more? The quiz tailors a stack to you in 60 seconds.
What we focus on
Wind down faster
Magnesium glycinate and glycine quiet the nervous system.
Deeper sleep
Apigenin and L-theanine support time spent in deep and REM stages.
No grogginess
Low-dose, well-timed melatonin beats the 10mg gummies — every time.
Common staples
The boring, well-studied basics. Here's what each does, how much, and when.
Magnesium Glycinate
Activates GABA receptors and relaxes muscles — most people are deficient.
- Typical dose
- 200–400 mg
- When to take
- 30–60 min before bed
Glycine
Lowers core body temperature, a key signal for sleep onset.
- Typical dose
- 3 g
- When to take
- 30 min before bed
Apigenin
Flavonoid from chamomile that gently activates calming receptors.
- Typical dose
- 50 mg
- When to take
- 30–60 min before bed
Educational only, not medical advice. Doses are general starting points — your quiz results tailor the stack to you.
Common questions
Is this safe with melatonin or sleep meds?
These are generally compatible with low-dose melatonin, but check with your doctor before stacking with prescription sleep aids.
How long until I notice a difference?
Magnesium and glycine often work the first night. Sleep quality compounds — give the full stack 2–3 weeks for the deeper changes.
Will I be groggy in the morning?
These aren't sedatives. They support your natural wind-down — no morning hangover the way a high-dose melatonin can leave.
Should I take melatonin too?
Only if you genuinely need it (jet lag, shift work). Start at 0.3–0.5 mg, not 5–10 mg. More isn't better — it's worse.
Your sleep stack, in 60 seconds.
Six quick questions. A clean, personalized routine you can screenshot.
Start the Quiz →