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Tap any supplement card for detailed evidence. All content is independently researched.
Rate last night's sleep (1-10). What time did you take your evening stack?
Daily check-ins build your personal data set. After 7 days, you'll start seeing trends and correlations.
Magnesium glycinate enhances GABA activity and has been shown to improve sleep quality in RCTs (Abbasi et al., 2012). L-theanine promotes alpha wave relaxation without sedation (Rao et al., 2015). Tart cherry concentrate raised urinary melatonin and increased total sleep time and sleep efficiency in 20 healthy volunteers (Howatson et al., 2012, PMID 22038497). The widely quoted 84 minute figure is not from that trial: it comes from Losso et al. 2018 (PMID 28901958), in which 8 people over 50 with insomnia completed a crossover on polysomnography.
L-theanine and magnesium work within the first week. Most users notice faster sleep onset (time to fall asleep) by day 5-7. Track your bedtime routine consistency.
By week two, magnesium is supporting deeper slow-wave sleep. You may notice feeling more refreshed upon waking, even with the same total sleep time. This is improved sleep architecture.
Tart cherry's natural melatonin precursors are helping regulate your circadian rhythm without the dependency risk of synthetic melatonin. Your sleep-wake cycle should feel more consistent.
Review your sleep quality trend. Magnesium and L-theanine are safe for long-term daily use. Tart cherry can be cycled 3 months on, 1 month off. No tapering needed.
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.