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Sleep optimization stack — what actually works?
After months of testing, here's my evidence-ranked sleep stack: 1) Consistent sleep/wake times (biggest impact by far), 2) Cool bedroom (65-67°F), 3) No screens 1hr before bed, 4) Magnesium glycinate 400mg, 5) Apigenin 50mg. I've tried melatonin, L-theanine, glycine, and CBD — none worked as well as the basics. My Oura sleep score went from avg 72 to avg 85.
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The consistency point cannot be overstated. I improved my sleep score by 10+ points just by fixing my wake time. Didn't change anything else.
My unpopular take: most sleep problems are caused by anxiety and caffeine. Fix those two things and you don't need a stack.
Magnesium glycinate is legit. The glycine itself has sleep-promoting effects — it lowers core body temperature which initiates sleep.
I'd add morning sunlight exposure to this list. 10-15 minutes of outdoor light within an hour of waking anchors your circadian rhythm better than anything else.
What about apigenin — any anxiety reduction? I've heard it has mild anxiolytic properties via GABA modulation.