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Sleep & Calm Wind-Down

Supports parasympathetic activation before sleep.

What this is for

General support

sleep, stress, evening

Why you are seeing this

Goal fit: sleep, stress, evening.

What to do next

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Public•Built 04 Feb 2026•2 ingredients•No interactions detected

Core stack

The main ingredients doing the work.

2 key items

ApigeninLow

Daily •

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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 & 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.

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.

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

Apigenin

Take ~1h before the intended effect window

Reaches peak plasma concentration in ~1h. Half-life ~7h.

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.

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sleepstresscalm

Sleep Enhancement and Stress Reduction

by@athlete

Combining GABA with Lemon Balm can enhance sleep quality and reduce stress. GABA is known for its calming effects, while Lemon Balm supports relaxation and stress reduction.

GABA

500mg

Lemon Balm

600mg

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womens-healthpmssleep