Sleep & Recovery Stack

Public • 1/28/2026

Designed to support sleep quality, parasympathetic activation, and overnight recovery without heavy sedation.

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Practical pre-check

Deterministic heuristics (stimulants, duplicates, hydration). Not medical advice.

Supplements

Items in this stack

Training load

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Stimulant estimate

0 mg

Only counts explicit caffeine items

Looks clean

No obvious duplication/stimulant/hydration flags from the heuristic pass.

AI risk assessment

Context: No wearable data

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Supplements

4 items

Magnesium GlycinateLow

Evening • Glycinate • Click to expand

Supports neuromuscular relaxation and sleep quality; glycinate form minimizes GI distress.

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400mg

Insomnia in older adults (sleep latency, total sleep time)

Low

Population: Older adults with insomnia (3 RCTs, n=151)

Study type: Systematic review & meta-analysis

Dose context: 320 mg typical (range: 100–500 mg) • Duration: 8 weeks

Magnesium supplementation reduced sleep onset latency by ~17 min vs. placebo; increased sleep time and efficiency. Evidence rated low-to-very-low quality; all trials at moderate-to-high bias risk.

Citation: Mah J & Pitre T. BMC Complement Med Ther. 2021;21(1):125.•DOI: 10.1186/s12906-021-03297-z•https://pubmed.ncbi.nlm.nih.gov/33865376/

Benefit most plausible in those with low baseline magnesium. Dose refers to elemental magnesium.

Sleep quality in adults with poor sleep (magnesium bisglycinate RCT)

Moderate

Population: Adults aged 18–65 with self-reported poor sleep (n=155)

Study type: RCT (double-blind, placebo-controlled)

Dose context: 250 mg typical (range: 200–250 mg) • Duration: 8 weeks

250 mg elemental magnesium as bisglycinate modestly but significantly reduced Insomnia Severity Index score vs. placebo (−3.9 vs −2.3, p=0.049) by week 4; well-tolerated with minimal GI effects.

Citation: Abboud M et al. Nutrients. 2025.•https://pubmed.ncbi.nlm.nih.gov/40918053/

First RCT specifically using magnesium bisglycinate for sleep in a general adult population.

GlycineModerate

30–60 min before bed • Powder • Click to expand

May reduce core body temperature and improve subjective sleep quality.

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3000mg

Daytime sleepiness and performance after sleep restriction

Moderate

Population: Healthy adults with partial sleep restriction

Study type: RCT (double-blind, placebo-controlled, crossover)

Dose context: 3000 mg typical (range: 3000–3000 mg) • Duration: 3 nights

3 g glycine before bed significantly reduced daytime sleepiness, fatigue, and cognitive impairment following 25% sleep restriction; mechanism involves core body temperature reduction via SCN NMDA receptors.

Citation: Bannai M et al. Front Neurol. 2012;3:61.•DOI: 10.3389/fneur.2012.00061•https://pubmed.ncbi.nlm.nih.gov/22529837/

Well-tolerated at 3 g; higher doses not well-characterized for sleep specifically.

Collagen synthesis / connective tissue support

Moderate

Population: Recreationally active males

Study type: RCT (mechanistic)

Dose context: 15000 mg typical (range: 5000–15000 mg) • Duration: Acute (pre-exercise)

15 g gelatin (rich in glycine and proline, with vitamin C) before intermittent exercise doubled collagen synthesis markers (P1NP) vs. placebo; glycine is the most abundant amino acid in collagen (~33%).

Citation: Shaw G et al. Am J Clin Nutr. 2017;105(1):136–143.•DOI: 10.3945/ajcn.116.138594•https://pubmed.ncbi.nlm.nih.gov/27852613/

Study used gelatin + vitamin C, not isolated glycine; glycine is rate-limiting for collagen synthesis.

L-TheanineModerate

Evening • Capsule • Click to expand

Promotes relaxation and alpha-wave activity without sedation.

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200mg

Attention and cognitive performance (combined with caffeine)

Moderate

Population: Healthy adults

Study type: RCT (double-blind, crossover)

Dose context: 200 mg typical (range: 100–200 mg) • Duration: Acute

L-theanine (100 mg) + caffeine (50 mg) improved attention-switching speed and accuracy vs. placebo at 60 min; L-theanine alone showed no significant cognitive effects.

Citation: Owen GN et al. Nutr Neurosci. 2008;11(4):193–198.•DOI: 10.1179/147683008X301513•https://pubmed.ncbi.nlm.nih.gov/18681988/

Most consistent evidence is for the caffeine + theanine combination, not theanine alone.

Cognitive function (standalone L-theanine)

Low

Population: Healthy adults (5 RCTs, n=148)

Study type: Systematic review & meta-analysis of RCTs

Dose context: 200 mg typical (range: 100–400 mg) • Duration: Acute to 4 weeks

L-theanine showed dose-dependent effects on rapid visual information processing and recognition reaction time; non-significant for simple reaction time and Stroop. Overall evidence promising but not conclusive.

Citation: Dróżdż W et al. Nutrients. 2025;17(3):449.•DOI: 10.3390/nu17030449•https://pubmed.ncbi.nlm.nih.gov/41227106/

Standalone effects are less consistent than combination with caffeine.

ApigeninLow

Before bed • Capsule • Click to expand

Chamomile-derived flavonoid with mild anxiolytic and sleep-supportive properties.

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50mg

Anxiety reduction (chamomile extract as apigenin source)

Low

Population: Adults with generalized anxiety disorder (GAD)

Study type: Systematic review of RCTs (10 trials of chamomile extract)

Dose context: 500 mg typical (range: 220–1500 mg) • Duration: 4–26 weeks

9 of 10 RCTs found chamomile extract effective for anxiety reduction. Long-term chamomile (26 weeks) significantly reduced GAD symptom relapse vs. placebo. Apigenin is a primary active constituent binding the benzodiazepine site of GABA-A receptors.

Citation: Hieu TH et al. Phytother Res. 2019;33(6):1604–1615.•DOI: 10.1002/ptr.6349•https://pubmed.ncbi.nlm.nih.gov/31006899/

Evidence is for chamomile extract, not isolated apigenin. No human RCTs of isolated apigenin for sleep or anxiety exist. GABA-A binding confirmed preclinically (PMID 7617761).

Sleep quality (dietary apigenin, cohort data)

Very low

Population: Community-dwelling adults (Italian cohort, n=1,936)

Study type: Cross-sectional cohort study

Dose context: —

Dietary apigenin intake inversely associated with inadequate sleep quality (OR 0.63, 95% CI 0.44–0.90); large US cohort also found positive correlation between apigenin intake and sleep quality.

Citation: Godos J et al. Nutrients. 2020;12(5):1256.•DOI: 10.3390/nu12051256•https://pubmed.ncbi.nlm.nih.gov/32357534/

Observational data only; no human RCT of isolated apigenin for sleep. Mechanistic support via GABA-A and CD38/NAD+ pathways from preclinical work.