Falling Asleep Faster
About this protocol
Where to start
Start with magnesium glycinate 1-2 hours before bed. Foundation of any sleep stack.
Add L-theanine 30-60 minutes before bed if racing thoughts or wind-down anxiety is the issue.
Add low-dose melatonin (0.3-0.5 mg) 30-60 minutes before bed. The low dose is more effective for sleep onset than the 5-10 mg most over-the-counter products contain.
Add glycine 30 minutes before bed if you''re physically warm and can''t cool down to sleep.
Don''t stack all four immediately — start with one or two and add layers as needed.
4 nutrients
Start here
Strongest evidence — the foundation of the stack.
Magnesium Glycinate
200-400 mg elemental, 1-2 hours before bedMagnesium is an NMDA receptor antagonist and GABA-A receptor agonist, promoting nervous system relaxation. Trial evidence in adults with insomnia supports improved sleep efficiency and reduced sleep onset latency.[1, 2]
L-Theanine
100-200 mg, 30-60 minutes before bedL-theanine increases alpha-wave activity and reduces wind-down anxiety. Non-sedating but produces a calm-but-alert state that facilitates sleep onset.[3, 4]
Add if needed
Add these only if the foundation isn't enough.
Melatonin (Low-Dose)
0.3-0.5 mg, 30-60 minutes before bedLow-dose melatonin signals circadian alignment without the next-day grogginess of high-dose. Counterintuitively more effective for sleep onset than 3-10 mg products. Most US over-the-counter products are dramatically over-dosed.[5, 6, 7]
Experimental
Emerging evidence — try last, only if curious.
Glycine
3 g, 30-60 minutes before bedGlycine lowers core body temperature via peripheral vasodilation — a key sleep-onset signal. Small trials show reduced sleep latency and improved subjective sleep quality.[8, 9]
Warnings
Lifestyle improvements
Consistent sleep timing
Bed and wake at the same time daily — including weekends. The single highest-leverage sleep intervention.
Cool, dark bedroom
18-20°C / 65-68°F. Blackout curtains. No electronics emitting light.
Stop caffeine by noon
Caffeine half-life is 5-6 hours. The 2 PM coffee is still half-active at 7 PM.
Wind-down routine
30-60 min before bed: dim lights, no screens, optionally a warm shower (your temperature rebound mimics natural sleep onset).
Skip alcohol within 3 hours of bed
Alcohol speeds onset but fragments architecture in the second half of the night.
References
- Magnesium — supplement research overviewExamine.com link
- Abbasi B, et al. The effect of magnesium supplementation on primary insomnia in elderly. J Res Med Sci. 2012;17(12):1161-1169.PubMed link
- L-Theanine — supplement research overviewExamine.com link
- Hidese S, et al. Effects of L-Theanine administration on stress-related symptoms and cognitive functions in healthy adults. Nutrients. 2019;11(10):2362.PubMed link
- Melatonin — supplement research overviewExamine.com link
- Brzezinski A, et al. Effects of exogenous melatonin on sleep: a meta-analysis. Sleep Med Rev. 2005;9(1):41-50.PubMed link
- Burgess HJ, et al. Human phase response curves to three days of daily melatonin: 0.5 mg versus 3.0 mg. J Clin Endocrinol Metab. 2010;95(7):3325-3331.PubMed link
- Glycine — supplement research overviewExamine.com link
- Yamadera W, et al. Glycine ingestion improves subjective sleep quality in human volunteers. Sleep and Biological Rhythms. 2007;5(2):126-131.Sleep Biol Rhythms link
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Coming to App StoreDisclaimer: These statements have not been evaluated by the FDA. This protocol is educational, not a substitute for personalized medical advice. Talk to your doctor before starting any new supplement regimen — especially if you're pregnant, breastfeeding, on medications, or managing a chronic condition. Last updated 5/20/2026.