Sleep Optimisation

“In a double-blind, placebo-controlled trial of 46 elderly subjects with insomnia, magnesium supplementation at 500mg/day for 8 weeks was associated with statistically significant improvements in subjective sleep quality (ISI scores), sleep time, sleep onset latency, and serum melatonin concentration compared to placebo.”

Cycle: 8 weeks

“Dr. Huberman has discussed magnesium glycinate as one of the forms of magnesium he has described as being associated with improved sleep quality, noting its ability to cross the blood-brain barrier and its role in activating the parasympathetic nervous system. He has reported taking it as part of his own sleep protocol.”

“I'm 58 and have dealt with poor sleep for years. Magnesium glycinate at 600mg knocked me out faster than anything else I've tried. Deep sleep stages on my WHOOP went up noticeably. Morning grogginess went away after I moved my dose earlier in the evening.”

Cycle: 16 weeks

“Hard to say if it helped my sleep or if it was placebo. I did have slightly fewer nighttime wake-ups according to my Oura ring, but the difference was marginal. The loose stools in the first week were not great.”

Cycle: 8 weeks

“This was a game changer for my sleep. I fall asleep faster and wake up feeling more rested. Took about 2 weeks to really notice a difference but by month 2 it was undeniable.”

Cycle: 12 weeks

“A 2019 comprehensive review examined the pharmacological properties of apigenin, noting its interaction with GABAergic, serotonergic, and adrenergic systems. The review described reported anxiolytic and sedative properties in preclinical models and noted apigenin's favorable safety profile, with low toxicity observed even at high doses. The authors highlighted the need for controlled clinical trials to establish dosing and confirm observed preclinical outcomes in human populations.”

“Dr. Andrew Huberman has described his sleep protocol on Episode 84 of the Huberman Lab podcast, which includes 50mg apigenin, 145mg magnesium threonate, and 100-400mg theanine taken 30-60 minutes before sleep. He has noted that apigenin, a chamomile derivative, works by increasing chloride channel activity, which hyperpolarizes neurons and has a calming effect on brain activity. He has also cautioned that individuals who experience vivid dreams or sleepwalking may want to omit the theanine component.”

“Tried apigenin on its own without the rest of the Huberman stack. On its own, the effect was barely noticeable. I think it works better in combination with magnesium threonate and theanine rather than solo. Might add it back in when I rebuild my full sleep protocol.”

Cycle: 4 weeks

“Added 50mg apigenin to my existing magnesium threonate and theanine stack. The effect is subtle — not like melatonin where you feel knocked out. What I noticed was a calmer transition to sleep. Less mental chatter lying in bed. Took about a week to really feel consistent. It's a supporting player, not a star, but a good one.”

Cycle: 8 weeks

“A 2019 double-blind, randomized, placebo-controlled study (n=60) observed that ashwagandha root extract at 300mg twice daily was associated with improvements in sleep quality (measured by actigraphy and self-report questionnaires) compared to placebo over 8 weeks, with particular improvements noted in sleep onset latency and total sleep time in individuals with insomnia.”

Cycle: 8 weeks

“Dr. Andrew Huberman has discussed ashwagandha across multiple episodes, describing it as an adaptogen that can lower cortisol by approximately 14-28% in stressed individuals. He has noted taking it later in the day or before sleep, rather than in the morning when cortisol is naturally and beneficially elevated. He has also described cycling it — periods of use followed by breaks — rather than continuous daily intake, citing reports of thyroid and hormonal concerns with prolonged uninterrupted use.”

“Ashwagandha absolutely helped with anxiety and sleep initially — I was sleeping deeper and feeling calmer. But around month 3, I started noticing emotional flatness. Music didn't hit the same way, motivation dropped. It was like the anxiety went away but so did everything else. Stopped and the feeling lifted after about 2 weeks. The anhedonia reports are real.”

Cycle: 12 weeks

“Took 600mg KSM-66 before bed for anxiety-related sleep issues. Within 10 days my sleep onset dropped from 45 min to about 15 min. By week 4, my WHOOP recovery scores were consistently higher. The most noticeable change was waking up without that wired-but-tired feeling. I cycle 8 weeks on, 2 weeks off based on reports about thyroid concerns with long-term use.”

Cycle: 8 weeks

“A 1987 placebo-controlled, double-blind study administered DSIP to 14 middle-aged chronic insomniacs over 7 consecutive nights. Night sleep efficiency and daytime alertness were reported to reach levels comparable to normal controls. Effects were maintained for the first post-discontinuation night. A subsequent 1992 double-blind study (n=16) found improved sleep efficiency and shorter latency but no change in subjective sleep quality, leading authors to describe the clinical benefit as limited.”

Cycle: 1 weeks

“A 1983 double-blind crossover study in 6 healthy volunteers found that intravenous DSIP infusion (25 nmol/kg) was associated with a 59% increase in sleep within a 130-minute post-administration window compared to placebo. Delayed effects on subsequent night sleep included shorter sleep onset and improved sleep efficiency. The authors noted DSIP appeared to sustain natural sleep functions rather than inducing sedation.”

“Stopped after 3 weeks. While I did fall asleep faster, the next-day drowsiness and brain fog were not worth it. Felt sedated rather than rested. Also uncomfortable using a peptide with this little human research behind it. Going back to magnesium and glycine.”

Cycle: 3 weeks

“Ran DSIP at 250mcg for 6 weeks. First week had headaches and some wild nightmares but those tapered. Sleep quality did improve based on how I felt waking up. Main concern is sourcing — this is an unregulated research peptide and purity is a real question. Would consider running again at lower dose.”

Cycle: 6 weeks

“Been running DSIP subq for a month at 100mcg before bed. Deep sleep on my WHOOP went from 45 min to over 70 min average. Dreams are incredibly vivid. The injection itself is painless but I get a small red mark. Hard to find quality sources and I'm aware this is a research peptide with limited data.”

Cycle: 4 weeks

“A 2012 placebo-controlled study by Bannai et al. examined glycine (3g) in sleep-restricted healthy volunteers over 3 consecutive nights (sleep restricted to 75% of usual duration). Glycine was associated with reduced daytime sleepiness and fatigue, and psychomotor vigilance testing showed improved performance compared to placebo.”

“A 2012 review by Bannai and Kawai reported that 3g glycine ingested before bedtime was associated with improved subjective sleep quality in individuals with insomniac tendencies. In rat models, oral glycine administration was associated with decreased core body temperature via increased cutaneous blood flow. The authors noted this thermoregulatory mechanism may underlie the observed sleep-onset association.”

“Dr. Matthew Walker discussed glycine in the context of sleep on the Huberman Lab podcast, noting that while both magnesium threonate and bisglycinate forms may have sleep-related properties, the evidence base for magnesium and sleep in general is not yet compelling. He noted that supplementation may be more relevant for individuals with existing magnesium deficiency, particularly older adults.”

“Dr. Andrew Huberman has discussed glycine as an occasional addition to his sleep protocol, noting he takes 2g of glycine with 100mg of GABA every third or fourth night. He described glycine as having sleep-onset and body-temperature-lowering properties, while cautioning against nightly use of compounds that directly modulate the GABAergic system.”

“Didn't notice any difference in sleep quality over 6 weeks. My Fitbit sleep scores stayed basically the same. The powder was fine to take but I got mild stomach discomfort some nights. Stopped because I wasn't seeing results worth continuing.”

Cycle: 6 weeks

“Tried glycine for a month after seeing it mentioned everywhere. Honestly the effects were subtle — maybe slightly easier mornings but nothing dramatic. Hard to separate from other variables. Might continue just because it's so cheap and there's no downside.”

Cycle: 4 weeks

“I run warm at night and read that glycine lowers core body temperature. After 3 months at 5g before bed, I'm falling asleep faster and waking up less sweaty. Oura temp deviation correlates — it trends lower on nights I take it. At 47 this has been a noticeable quality of life improvement.”

Cycle: 12 weeks

“Started taking 3g glycine powder in water about 30 min before bed. The biggest change was how I felt in the morning — way less groggy, more alert right away. Sleep tracker didn't show huge changes in deep sleep but I subjectively feel more rested. Super cheap and no side effects.”

Cycle: 8 weeks

“The foundational 2010 study by Slutsky et al. demonstrated that magnesium L-threonate (MgT) elevated brain magnesium levels in rats more than other magnesium compounds. The study reported enhanced synaptic density in the hippocampus and associated learning and memory improvements. While not a sleep study, this research established the mechanism by which MgT crosses the blood-brain barrier — underpinning its later investigation for sleep applications.”

“A 2024 randomized, double-blind, placebo-controlled trial (n=80, ages 35-55) found that 1g/day of magnesium L-threonate over 21 days was associated with improvements in both subjective and objective sleep quality scores compared to placebo. Participants also reported improved daytime functioning. The compound was described as well-tolerated.”

Cycle: 3 weeks

“Dr. Peter Attia has discussed his use of magnesium L-threonate before bed in his AMA #54 episode, noting that the L-threonate form facilitates magnesium crossing the blood-brain barrier. He described taking 2 capsules containing approximately 96mg elemental magnesium nightly as part of his sleep protocol.”

“Dr. Andrew Huberman has discussed magnesium threonate as part of his sleep protocol, noting that it engages the GABA pathway and can cross the blood-brain barrier. He has described taking 145mg of magnesium threonate 30-60 minutes before sleep as part of a broader stack that also includes apigenin and theanine.”

“Gave it a full month but the GI issues never resolved for me. Sleep didn't change much either based on my Garmin data. Switched to bisglycinate and had a much better experience on that front.”

Cycle: 4 weeks

“Game changer for me at 52. Was waking up 3-4 times a night, now down to once or not at all. Taking it 90 min before bed with no food. No side effects whatsoever after 6 weeks.”

Cycle: 6 weeks

“Noticed some improvement in how quickly I fall asleep, but honestly hard to tell how much is placebo. Oura scores went up slightly. The vivid dreams were unexpected — not unpleasant, just noticeable.”

Cycle: 12 weeks

“Sleep onset dropped from ~45 min to under 20 min within two weeks. WHOOP deep sleep percentage went from 14% to 21% average. Only downside was some GI adjustment the first few days.”

Cycle: 8 weeks