Stack · Sleep & Recovery

Sleep Support

For falling asleep faster, waking less in the night, and feeling rested in the morning.

Sleep onset latencyMiddle-of-night wakingLight sleepJet lag

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Quick facts

21 supplements
Evidence: B
3-depth picker

Pick your depth

Same stack, three commitment levels.

ONE

if you'll only take one

Magnesium Glycinate

~50% of the stack benefit at minimum cost..The single highest-leverage piece. Start here if budget or simplicity matters.

BUY Magnesium Glycinate →

MES

minimum effective · most popular

Magnesium Glycinate Glycine Melatonin

~80% of the stack benefit at moderate cost..The core combination — covers the main mechanisms.

BUY Magnesium Glycinate → BUY Glycine → BUY Melatonin →

FULL

26 supplements · max coverage

Full mechanism + edge-case redundancy..Comprehensive coverage of every documented pathway.

Overview What's in it Symptoms & markers Timeline Diet & workout Alternates Research FAQs

Sleep isn't one thing — onset, maintenance, and depth are all separate problems with separate solutions. This stack covers all three.

What it's for

Adults with chronic sleep complaints — particularly the 'mind won't shut off' or '3 a.m. wired wakes' patterns.

Not for:Diagnosed sleep apnea (treat the apnea first). Pregnancy. Children. Anyone on sedating medications without doctor approval.

Symptoms it can address

✓ Sleep onset latency✓ Middle-of-night waking✓ Light sleep✓ Jet lag

Blood markers it addresses

Run these before and 8 weeks after to verify.

Magnesium RBC

Common deficiency in chronic insomnia

expected: 5.5-6.8 mg/dL

Vitamin D

Sleep architecture marker

expected: 30-50 ng/mL

Cortisol (PM)

Should be low at bedtime

expected: <5 μg/dL

Ferritin

Low iron → restless legs

expected: >50 ng/mL

Dosage & timing

Supplement	Dose	When	With food?
5-HTP	100 mg	morning	With food
Apigenin	50 mg	morning	With food
Chamomile Extract	220-1,100 mg extract (standardized to 1.2% apigenin)	morning	With food
GABA	100 mg	morning	With food

What you'll experience

Typical adherent user · use as a guide, not a guarantee.

Night 1–3

Onset faster

Most users fall asleep 10–20 minutes faster within three nights.

Week 1–2

Deeper sleep

Slow-wave and REM improve. More vivid dreams — a good sign.

Month 1

Wakeup quality

Morning grogginess reduces. Daytime energy and mood improve.

Month 2+

Circadian reset

Circadian rhythm anchored. Most users can reduce doses with good sleep hygiene.

Night 1–3

Onset faster

Most users fall asleep 10–20 minutes faster within three nights.

Week 1–2

Deeper sleep

Slow-wave and REM improve. More vivid dreams — a good sign.

Month 1

Wakeup quality

Morning grogginess reduces. Daytime energy and mood improve.

Month 2+

Circadian reset

Circadian rhythm anchored. Most users can reduce doses with good sleep hygiene.

Expected improvement with Sleep Support

26-supplement protocol · adherent users · evidence grade B

"% improvement" = group median vs pre-stack baseline. Composite estimates from cited literature.

Pair with — diet, workout, activity

The supplement is half the lift. The rest is daily.

🍽️ Diet that fits

Eat more

Tryptophan foods at dinner: turkey, eggs, pumpkin seeds. Magnesium foods: almonds, spinach.

Avoid (esp. evening)

Caffeine after 14:00, large meals within 2 hours of sleep, alcohol

Pattern

Dinner 3 hours before sleep. Small tryptophan+complex carb snack 1 hour before bed optional.

🏋️ Workout that fits

Best

Morning or midday exercise — even 20-minute walk improves sleep quality

Avoid

Intense exercise within 3 hours of sleep — raises core temperature

Why

Exercise is the most powerful non-supplement sleep intervention. The stack amplifies it.

🚶 Activity & lifestyle

Add

10-minute wind-down routine: dimmed lights, light stretching, gratitude journal

Reduce

Screen time from 21:00. Shift to books or podcasts.

Bedroom

17–19°C, complete darkness, white noise if light sleeper.

Alternates — same goal, different toolkit

Pick supplements or these — not both without supervision.

💊 Allopathy (Rx)

prescribed by your doctor

['No direct prescription medicine equivalent for this indication']'Gabapentin']Fluoxetine)'['Benzodiazepines (avoid combining)']

Discuss with your doctor.

🌿 Ayurveda

classical formulations

'brahmi']'ashwagandha-ksm66']['jatamansi'

🧬 Peptides — Rx · consult required

physician supervision

['CJC-1295 + Ipamorelin['Pinealon['DSIP

Peptides require prescription.

FAQs

Frequently asked

How long before I see results from Sleep Support?

Most users notice initial changes within 1–2 weeks, with full benefits at 4–8 weeks. Consistency is essential.

Can I take all supplements together?

Generally yes — the stack is designed for combined use. Morning supplements with breakfast; evening ones separately. See the dosage table.

Who should avoid Sleep Support?

Diagnosed sleep apnea (treat the apnea first). Pregnancy. Children. Anyone on sedating medications without doctor approval.

Is Sleep Support available on Amazon India?

Each supplement links to verified Amazon.in listings. Buy individually or save the full stack — see the BUY buttons on each member card.

Members of the FULL stack

5-HTP

Amino Acid · 100 mg

Serotonin precursor. Mood-sleep crossover supplement.

Details BUY →
Apigenin

Botanical · 50 mg

Chamomile flavonoid. GABA-A modulator at higher concentrated dose.

Details BUY →
Chamomile Extract

stress · 220-1,100 mg extract (standardized to 1.2% apigenin)

Apigenin-rich. Classic mild calming herb.

Details BUY →
GABA

Amino Acid · 100 mg

Direct GABA supplement — questioned blood-brain barrier crossing but reported user benefit.

Details BUY →
Glycine

Amino Acid · 3 g

Inhibitory neurotransmitter. 3g pre-bed drops core body temperature, supports deep sleep.

Details BUY →
Jujube Seed Extract

sleep · 500-1,000 mg extract (or 9-15 g dried seed decoction)

Spinosin compounds for sleep onset. Used in Chinese medicine for insomnia.

Details BUY →
Kava Kava Extract

stress · 100-300 mg kavalactones per day

Kavalactone GABA modulator. Real anxiolytic — but hepatotoxicity caution.

Details BUY →
L-Tryptophan

sleep · 500 mg – 2 g before bed

Serotonin precursor (precedes 5-HTP in pathway). Mood and sleep onset support.

Details BUY →
Lavender Oil (Silexan)

stress · 80 mg Silexan per day (1-2 capsules)

Silexan-grade lavender oil. Generalized anxiety with sleep-onset issue.

Details BUY →
Lemon Balm Extract

stress · 300-600 mg extract (standardized to 5% rosmarinic acid)

Mild calming agent. Works well in combination with valerian or passion-flower.

Details BUY →
Magnesium Glycinate

Mineral · 200 mg

Calming mineral. Quiets glutamate firing, supports GABA, the most-undersupplied mineral in modern diets.

Details BUY →
Magnesium L-Threonate

Mineral · 1,000 mg

Supports stack purpose.

Details BUY →
Magnolia Bark Extract

stress · 200-400 mg extract (standardized to 2% honokiol)

Honokiol/magnolol — GABAergic activity without heavy sedation.

Details BUY →
Melatonin

Hormone · 0.3 mg

Use only when timing is the problem (jet lag, shift work). Smallest dose that works (0.3-1mg).

Details BUY →
Passion Flower Extract

sleep · 300-500 mg extract (or 1-2 g dried herb)

GABA-A modulator. Anxiety-coupled insomnia, gentler than valerian.

Details BUY →
Poria Cocos

immune · 500-1,500 mg extract (or 9-15 g dried sclerotium)

Traditional Chinese sleep herb. Diuretic + calming dual action.

Details BUY →
Reishi

Mushroom · 1500 mg

Ganoderma lucidum. Immune modulation + sleep-supportive.

Details BUY →
Skullcap Extract

stress · 350-700 mg dried herb (or 1-2 mL tincture)

Mild GABA-A modulator. Cleaner than valerian.

Details BUY →
Tart Cherry

Botanical · 30 mL concentrate

Anthocyanins. Sleep-melatonin precursor + post-exercise recovery.

Details BUY →
Valerian

Herbal · 500 mg

Heaviest herbal sedative pick. Reserve for severe nights — pungent but effective.

Details BUY →
ZMA

Mineral · Zn 30 · Mg 450 · B6 10

Zinc-Magnesium-Aspartate-B6. Athletic recovery and sleep support.

Details BUY →
Magnesium Taurate

Minerals · 125–500 mg

Taurine-bound magnesium. Cardiovascular + nervous system preference.

Details BUY →
Jatamansi

Ayurvedic Herb · 300–500 mg root extract

Nardostachys jatamansi. Classical Ayurvedic 'medhya' — calming + memory + sleep.

Details BUY →
Ashwagandha KSM-66

adaptogen · 300-600 mg

KSM-66 standardized extract. Cortisol-lowering, free-T support, anxiety reduction — premium adaptogen pick.

Details BUY →
L-Theanine

amino-acid · 100-400 mg

Alpha-wave promotion without sedation. 200mg pairs with caffeine for calm-focus without jitter.

Details BUY →
Epitalon

Peptide · 10 mg

Tetrapeptide. Telomerase activator research.

Details BUY →

Ready to build your stack?

4–8 weeks to feel the full benefit. Start with MES if you're new — that's where most people land.

Pick ONE Pick MES Pick FULL

Added.

What it's for

Symptoms it can address

Onset faster

Deeper sleep

Wakeup quality

Circadian reset

Onset faster

Deeper sleep

Wakeup quality

Circadian reset

🍽️ Diet that fits

🏋️ Workout that fits

🚶 Activity & lifestyle

💊 Allopathy (Rx)

🌿 Ayurveda

🧬 Peptides — Rx · consult required

FAQs

Frequently asked

Members of the FULL stack

5-HTP

Apigenin

Chamomile Extract

GABA

Glycine

Jujube Seed Extract

Kava Kava Extract

L-Tryptophan

Lavender Oil (Silexan)

Lemon Balm Extract

Magnesium Glycinate

Magnesium L-Threonate

Magnolia Bark Extract

Melatonin

Passion Flower Extract

Poria Cocos

Reishi

Skullcap Extract

Tart Cherry

Valerian

ZMA

Magnesium Taurate

Jatamansi

Ashwagandha KSM-66

L-Theanine

Epitalon

Ready to build your stack?