LoadingLoadingLoadingLoadingMagnesium · Theanine · Apigenin. The wind-down stack
Skip apigenin if you're on benzodiazepines, because they share a binding site. Magnesium can interfere with quinolone antibiotic absorption, so separate by 2 hours.
Tap any supplement card for detailed evidence. All content is independently researched.
How long did it take to fall asleep? How many times did you wake?
Daily check-ins build your personal data set. After 7 days, you'll start seeing trends and correlations.
Magnesium glycinate is the chelated form with the cleanest absorption profile and zero GI burden. It supports GABA-A receptor function and lowers nighttime cortisol (Abbasi et al., 2012). The controlled trial usually cited here (Lyon et al., 2011, PMID 22214254) gave 400mg daily to 98 boys aged 8 to 12 with ADHD. Sleep percentage and sleep efficiency improved; time awake after sleep onset was a non-significant trend, and sleep-onset latency was not the finding. Apigenin (the chamomile flavonoid) binds the benzodiazepine site of GABA-A receptors in preclinical work. The source usually cited here (Salehi et al., 2019, PMID 30875872) is a narrative review of apigenin's therapeutic potential, not a human sedation trial.
L-theanine + magnesium are the fastest-acting pair. Most users report falling asleep 10-20 min faster within the first week. Apigenin builds slower; full effect lands in week 2-3.
Apigenin should be at therapeutic levels now. If you're tracking with Oura/WHOOP, look for an uptick in deep-sleep minutes and a small drop in resting heart rate.
Review your sleep tracker trends. All three compounds are safe for ongoing use. Magnesium and theanine are daily-forever candidates; apigenin is fine to cycle if you prefer.
These protocols are based on published peer-reviewed research and are not medical advice. Consult your healthcare provider before starting any supplement regimen, especially if you take prescription medications.