Friendly Sleep Stack: Habits First, Then Gentle Nutrients (Magnesium, Glycine, L‑Theanine)

Before reaching for supplements, tune the basics: consistent bed/wake times, light exposure, caffeine timing, and a cool, dark room. If you and your clinician decide to try supplements, here’s how people commonly approach magnesium, glycine, and L‑theanine.

How People Use These Nutrients

Magnesium (often as glycinate) is taken in the evening for relaxation and normal muscle function. Glycine (e.g., 3 g at bedtime) has been studied for sleep quality and next‑day alertness in small trials. L‑theanine (e.g., 100–200 mg) may support calm; evidence for pure L‑theanine and sleep is emerging and mixed. Consider starting one at a time, track your response for 2–4 weeks, and adjust with guidance.

Safety & Good Sense

Melatonin can be useful for certain situations and timing issues, but it is not universally appropriate and product quality varies widely. People who are pregnant, nursing, older adults, or those with medical conditions or on medications should consult a clinician. Avoid combining multiple sleep aids without professional guidance.

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Disclaimer: Informational only; not medical advice.

References

1. NCCIH. Melatonin: What You Need to Know.
2. PMC. Glycine and sleep quality/daytime performance (human data).
3. Sleep Medicine Reviews (2025). Effects of L‑theanine on sleep outcomes — review.

Accessed 2025-07-30.