My supplement stack for sleep

Before we start a disclaimer: I’m not a doctor nor am I advising you to copy what I say in this article without: firstly doing your own research and/or contacting your doctor. Finally: there are claims in this article that may or may not be regulated, I have no affiliation with these brands and talk about these supplements from my own perspective. Do NOT take these claims 1:1.

⚠️ Important Note: I have removed Glycine, it caused some tingling in my arm/hand when I woke up sometimes. But this seems to be just with me, couldn’t find many other people online (only a few). For historical purposes, I’ll keep the text related to Glycine but striked-through.

For those who know me, I use some supplements every day to optimize my sleep. The stack is partially based on what Huberman tells people to experiment with an partially based on my own research + trying things out.

So in this article, I’ll tell you what I use for sleep and why I take it so you might learn something from it.

Why take these supplements?

It’s all about optimising. I do not try to mask symptoms but try to work with them. For example, if I have some very very stressful/busy weeks I mainly keep an eye on my mental and physical wellbeing by working out and walking/talking about how I feel or eating differently.

These supplements just help me optimise it further than what I can do with the above things alone. Do not think supplements are a cure for better sleep or getting rid of stress, those things can and will stay even if you take these. Also, some supplements might not even work for you, it just highly depends.

I recommend adding a few to your routine if you have done your research and/or talked with a doctor about it and then adding others one by one after 1-2 weeks of having used some. So you can feel the difference without wasting money on some supplements that might not work. It also might not work out of the box on day one. For me it took a few weeks to slowly start noticing the effects and I’ve built this stack over the past three years. I’ve added and removed countless supplements and this stack just works for me.

The list of supplements

It’s a “big” list. I used to use some other supplements which had a combination of some of the ingredients but decided a few a few months of using it that it would be better for me to get them separately to try out other brands easily.

All the supplements are capsule and I’ve added some links for the exact supplements. I might get a small kickback if you use the link and it won’t cost you more, so it’s a win-win!

For the timing: I take all these supplements at once about 30 minutes before I go to sleep (usually after brushing my teeth).

So, now let’s talk about why and what per supplement:

Magnesium Bisglycinate (100-200mg)

This was the first supplement I added to my sleep stack, and it’s still the foundation. I adjust my dose based on training intensity—100mg on lighter days, 200mg after heavy training. Magnesium is crucial for muscle relaxation and recovery, and the bisglycinate form has been gentle on my stomach while still being effective. It helps my body physically unwind and supports deeper sleep. This took about 2-3 weeks before I really noticed the difference, but once I did, I knew I’d found something valuable.

Apigenin (50mg)

I added this alongside L-theanine after seeing good results with magnesium. Apigenin is essentially concentrated chamomile, and it’s a natural anxiolytic. It binds to GABA receptors, which help reduce anxiety and promote relaxation. It’s subtle but works really well in combination with magnesium and L-theanine—it enhances the calming effects of the whole stack. This one’s gentle but I’ve found it makes a noticeable difference.

L-Theanine (200mg)

I added L-theanine at the same time as apigenin, and honestly, this was one where I noticed effects within the first week. It calms my mind without any grogginess—takes the edge off when stress builds up during the day. At night, it helps quiet the mental chatter that used to keep me awake. Unlike other relaxation aids, I don’t feel foggy or sluggish.

Tart Cherry (3000mg)

After getting the sleep foundation dialed in, I added tart cherry for recovery. After tough workouts, the natural anti-inflammatory properties help reduce muscle soreness so I can bounce back faster. It’s also a natural source of melatonin, which supports my sleep cycle. I’ve noticed I wake up feeling less stiff and more recovered. It’s become non-negotiable for me.

Myo-Inositol (500mg)

I added myo-inositol after diving deeper into research on sleep architecture and mood regulation. This one works more subtly than the others—you won’t feel it immediately. But over a few weeks, I noticed more consistent sleep patterns and an easier time falling asleep. It supports neurotransmitter function behind the scenes, which seems to help with overall sleep quality.

Glycine (1000-2000mg)

This is my most recent addition and my “as needed” supplement—I don’t take it every night. On particularly stressful days or when I know I need extra recovery (like after a brutal training week), I add glycine to the mix. It helps lower core body temperature, which is key for getting into deep sleep, and it supports tissue repair. When I do take it, I consistently wake up feeling sharper mentally and more physically recovered.

The bottom line: This stack has evolved over three years of experimentation, starting with magnesium and building from there. Some of these worked immediately, others took weeks to notice. What works for me might not work for you, but hopefully this gives you a starting point for your own research and experimentation.