My Sleep Stack
Building a Sleep Stack That Actually Works
I’ve been optimizing sleep for a while. Here’s what I’ve learned about supplements that actually help vs. marketing bullshit.
The Core Stack
Tier 1 — Things that work:
| Supplement | Dose | Why |
|---|---|---|
| Magnesium glycinate | 300-400mg | GABA↑, relaxes muscles, most evidence |
| Glycine | 3-5g | Lowers core body temp, deeper sleep |
| Taurine | 2-3g | GABAergic, lowers cortisol |
| L-theanine | 200-400mg | Alpha waves, calm without sedation |
Tier 2 — Worth adding:
| Supplement | Dose | Notes |
|---|---|---|
| Apigenin | 50mg | Chamomile extract, Huberman’s pick |
| Magnolia bark | 200-400mg | GABAa modulator, stacks with magnesium |
What I Actually Take
Before bed:
- Glycine 5g
- Taurine 2-3g
- L-theanine 200mg (if mind is racing)
That’s it. Simple.
Melatonin — The Truth
Everyone takes 3-5mg. That’s way too much.
| Dose | What happens |
|---|---|
| 0.3-0.5mg | Physiological, mimics natural levels |
| 3mg+ | Supraphysiological, groggy mornings, tolerance |
If you use melatonin, get 0.3mg tabs. Use occasionally for jet lag, not daily.
The Real Sleep Hack
Supplements are maybe 20% of the equation.
The other 80%:
- Bedtime before midnight — my sleep score jumps from 72 to 77+
- No screens 1hr before — yeah right, but when I do it, it works
- Cool room — 18-19°C
- Consistent wake time — even weekends
Obscure Stuff I’m Testing
- Rutaecarpine — clears caffeine faster if you had coffee late
- Black seed oil — GABAergic + longevity compound
- Oleamide — endogenous sleep molecule, found in CSF of sleep-deprived people
Red Bull Irony
Taurine is in Red Bull but it’s not a stimulant. It actually smooths out caffeine jitters. The caffeine does all the work. Taurine is just marketing that accidentally helps.
Sleep is the highest-leverage health intervention. Track your sleep score, experiment with one variable at a time, and stop taking 5mg melatonin like a savage.