stack_guide
The Optimal Sleep Stack Protocol
8 min read
If you only run one stack, run a sleep stack. Sleep quality is the single highest leverage variable on every nootropic outcome you care about.
The Three Components
Magnesium L-Threonate (1,500 mg) → ~144 mg elemental Mg → increases CSF magnesium, which gates NMDA receptors and supports GABA. Slutsky et al. (2010) showed enhanced synaptic density at this dose in animals; Liu et al. (2016) showed a ~9-year "brain age" reduction in humans.
L-Theanine (200–400 mg) → increases alpha brain wave activity, raises GABA, smooths sleep onset.
Apigenin (50 mg) → flavonoid from chamomile, partial GABA-A agonist, inhibits CD38 (preserving NAD+).
Timing
Take all three 30–60 minutes before lights out. Avoid bright screens for the last hour.
What To Add If Needed
For sleep onset issues: melatonin 0.3–0.5 mg (not 5 mg — most adults overdose by 10x).
For anxiety-driven insomnia: ashwagandha 600 mg with dinner + the stack above before bed.
For shift workers: melatonin 0.3 mg 30 min before your sleep window — even during the day.