The sleep stack
The four supplements with the strongest human evidence for sleep — and how to layer them with light, temperature and timing for a meaningful effect within 1–2 weeks.
Start with magnesium glycinate
200–400 mg, 30–60 minutes before bed. Glycinate is gentle on the gut and supports GABA — most people notice deeper sleep and easier morning wake within 5–10 nights.
Add glycine for sleep onset
3 g of glycine before bed lowers core body temperature and shortens sleep latency in RCTs. Stack it with magnesium.
Ashwagandha for stress-driven insomnia
300–600 mg KSM-66, taken in the evening, lowers cortisol and improves sleep quality for people whose minds race at night. Cycle 8–12 weeks on, 2–4 off.
Melatonin — small doses, only when needed
0.3–0.5 mg, not 3–10 mg. Use for jet lag or shift work; not as a nightly sleeping pill. Higher doses suppress your own melatonin production over time.
Inputs that beat any supplement
Morning daylight within 30 minutes of waking. No caffeine after midday. Cool, dark room. Last meal 3 hours before bed. Supplements amplify these — they do not replace them.
The stack at a glance
Generated with our rule engine for ~400 DKK/mo.
- Magnesium glycinateA
200–400 mg elemental, evening · 30–60 min before bed
- Creatine monohydrateA
3–5 g daily · Anytime, daily
- Omega-3 (EPA/DHA)A
1–2 g combined EPA+DHA daily · With a meal
- Vitamin D3 + K2A
1000–2000 IU D3 + 90–180 mcg K2 · With a fat-containing meal
- Psyllium huskA
5–10 g daily in water · Before largest meal
- Collagen peptides + vitamin CB
10 g + 100 mg vitamin C daily · Anytime
⚕ This is general wellness information, not medical advice. It does not replace consultation with a healthcare professional. If you take prescription medication, are pregnant, or have a medical condition, talk to your doctor before starting new supplements.