1. Start with L-Theanine for evening calm

Take L-theanine 30–60 minutes before bed to help quiet mental chatter, reduce overstimulation, and support a smoother transition into relaxation.
It can also be used during the day when you need calm, focused attention without sedation.

2. Add Magnesium Glycinate to ease tension and support relaxation

Take magnesium glycinate in the evening, starting with one capsule and increasing slowly as needed.
It helps relax the nervous system, reduce muscle tension, and prevent that “wired but tired” feeling at night.

3. Use Glycine to promote deeper, more restorative sleep

Take glycine right before bed, either on its own or mixed in a small amount of water.
Glycine helps lower core body temperature and supports entry into deeper sleep stages.

4. Add Melatonin if you struggle to fall asleep

Take melatonin 20–30 minutes before bed, starting with the lowest dose.
It helps regulate your circadian rhythm and makes it easier to fall asleep when stress or irregular schedules have disrupted your sleep cycle.

5. Start with one supplement, then layer only as needed

Most people do well starting with L-theanine + magnesium, then adding glycine or melatonin if sleep is still disrupted.

6. Stay consistent for 2–4 weeks

Even small improvements build over time.
Most people notice calmer evenings, better stress resilience, and deeper sleep within a few weeks of steady use.

7. If stimulants worsen your symptoms

If caffeine, pre-workout, or late-day coffee worsens stress or sleep, shift all stimulants to the morning while using this plan.

8. What to expect

Nights 1–3
- Less restlessness
- Easier time winding down
Weeks 1–2
- Faster sleep onset
- Calmer evenings
- Less overstimulation at night
Weeks 2–4
- Deeper, more restorative sleep
- More stable mood
- Better morning energy

9. Keep it simple