StackTerminal.Health

BETA
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Sleep & Recovery Stack

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

What this is for
General support
sleep, recovery, night
Why you are seeing this
Goal fit: sleep, recovery, night.
What to do next
Add body metrics if you want dose previews to reflect your weight rather than the reference dose.
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Buy stack
Public•Built 28 Jan 2026•4 ingredients•No interactions detected
Core stack
The main ingredients doing the work.
4 key items
Magnesium GlycinateModerate
Evening • Glycinate •
Supports neuromuscular relaxation & sleep quality; glycinate form minimizes GI distress.
Buy ingredient →
400mg
Trade-offs & context
Tolerance

Loose stools at higher doses; glycinate form is better tolerated than citrate or oxide

Context: doses >400mg elemental

Timing

Drowsiness — take in the evening to leverage rather than fight this effect

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.
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 & 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.
GlycineModerate
30–60 min before bed • Powder •
May reduce core body temperature & improve subjective sleep quality.
Buy ingredient →
3000mg
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 & 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.
Daytime sleepiness & 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, & 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.
L-TheanineModerate
Evening • Capsule •
Promotes relaxation & alpha-wave activity without sedation.
Buy ingredient →
200mg
Trade-offs & context
Timing

Mild drowsiness at high doses — pair with caffeine for balanced alertness or take alone in evenings

Context: doses >400mg

Attention & 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 & 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 & recognition reaction time; non-significant for simple reaction time & 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.
ApigeninVery low
Before bed • Capsule •
Chamomile-derived flavonoid with mild anxiolytic & sleep-supportive properties.
Buy ingredient →
50mg
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 & 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 & CD38/NAD+ pathways from preclinical work.
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).
Stack pre-check
No personal data connected — connect wearables or upload bloodwork for a personalised check
Clean
Supplements
4
Training load
Unknown
No flags
No duplication, stimulant, interaction, or recovery concerns detected.

Pre-check is rule-based, not medical advice. Consult a healthcare professional for personalised guidance.

Interaction Analysis
Pharmacokinetic + pair-level checks
Timing optimizations
Magnesium Glycinate
Evening (glycinate/threonate) or before bed
Magnesium promotes GABA activity and lowers core body temperature, aiding sleep onset and quality. (Onset: ~2h, half-life: ~8h)
Glycine
Before bed
Glycine lowers core body temperature and improves slow-wave sleep. 3g ~30–60 min before bed is the studied dose. (Onset: ~30 min, half-life: ~2h)
L-Theanine
Take ~1h before the intended effect window
Reaches peak plasma concentration in ~1h. Half-life ~2.5h.
Apigenin
Take ~1h before the intended effect window
Reaches peak plasma concentration in ~1h. Half-life ~7h.

Interaction analysis is based on peer-reviewed pharmacology. PMID links go to PubMed. Not medical advice.

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