Sleep Onset Support (Low Dose)

B84· Mostly solid

Public • 04 Feb 2026

Supports sleep onset with minimal next-day grogginess.

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Sleep Onset Support (Low Dose)

sleep recovery minimal

Melatonin

Daily

MODERATE

3mg

Glycine

Daily

MODERATE

3000mg

No interactions detected

Each dose includes evidence rationale · doses personalized to your weight

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AI risk assessment

Context: No wearable data

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Stack pre-check

No personal data connected — connect wearables or upload bloodwork for a personalised check

Clean

Supplements

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

Melatonin

30 min before bed

Peak plasma in ~1h, half-life ~0.5h. Works as sleep onset signal — not for maintaining sleep. (Onset: ~45 min, half-life: ~1h)

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)

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

Supplements

2 items

MelatoninModerate

Daily •

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3mg

Primary sleep disorders (sleep latency, total sleep time, sleep quality)

Moderate

Population: Adults with primary sleep disorders (19 studies, n=1,683)

Study type: Meta-analysis

Dose context: 3 mg typical (range: 0–5 mg) • Duration: 2–12 weeks

Melatonin decreased sleep onset latency (−7 min), increased total sleep time (+8 min), & improved overall sleep quality vs. placebo; statistically significant but modest effect sizes.

Citation: Ferracioli-Oda E et al. PLoS ONE. 2013;8(5):e63773.•DOI: 10.1371/journal.pone.0063773•https://pubmed.ncbi.nlm.nih.gov/23691095/

Doses 0.5–5 mg are similarly effective; higher doses not more effective but may cause next-day grogginess.

Jet lag prevention & treatment

High

Population: Adult air travelers crossing ≥5 time zones

Study type: Cochrane systematic review (10 RCTs)

Dose context: 5 mg typical (range: 2–5 mg) • Duration: 2–4 days at destination

8 of 10 RCTs found significant reduction in jet lag symptoms with melatonin; 2–5 mg at local bedtime after eastward travel is effective. Timing of dose is critical — wrong timing delays adaptation.

Citation: Herxheimer A & Petrie KJ. Cochrane Database Syst Rev. 2002;(2):CD001520.•DOI: 10.1002/14651858.CD001520•https://pubmed.ncbi.nlm.nih.gov/12076414/

Particularly beneficial for eastward travel across ≥5 time zones. Taking melatonin early in the day can cause sleepiness & delay adaptation.

GlycineModerate

Daily •

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3000mg

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.

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.