Sleep Onset Support (Low Dose)

Public • 2/4/2026

Supports sleep onset with minimal next-day grogginess.

← Back Buy stack

Practical pre-check

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

Supplements

Items in this stack

Training load

Unknown load

Need more wearable data

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

No assessment yet.

Supplements

2 items

MelatoninModerate

Daily • Click to expand

Buy ingredient →

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), and 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 and 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 and delay adaptation.

GlycineModerate

Daily • Click to expand

Buy ingredient →

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.