Right. Here's your sleep protocol. Everything you need to shut your brain down properly and actually stay asleep.

One hour before bed. Every night. Non-negotiable timing.

Magnesium glycinate — 400 milligrams. Not oxide. Not citrate. Glycinate. It's the form that calms your nervous system without sending you to the bathroom. Glycine itself is an inhibitory neurotransmitter — so the magnesium relaxes your muscles while the glycine quiets your brain. Double duty.

L-Theanine — 200 milligrams. This is the compound in green tea that makes you calm without making you drowsy during the day. But at night, paired with magnesium, it does something specific — it increases alpha brain waves. That's the state between awake and asleep. The bridge your brain needs to cross.

Ashwagandha — 300 milligrams. KSM-66 extract if you can get it. Here's what most people miss — sleep problems aren't just sleep problems. They're stress problems. Ashwagandha drops cortisol. Published studies show reductions of

14 to 28 percent.

Your body can't sleep while it's running a stress response. This shuts it down.

Take all three together. One hour before bed gives them time to absorb and start working before your head hits the pillow.

Optional — tart cherry juice or tart cherry extract. It's one of the few natural foods that contains actual melatonin. Not synthetic. Not a megadose. Just a gentle nudge in the right direction. 240 millilitres of juice or a concentrated capsule. Add it if you want, skip it if the core three are doing the job.

That's the stack. Three supplements. One time point. Three different mechanisms.

Magnesium relaxes the body. Theanine bridges the brain into sleep mode. Ashwagandha removes the cortisol that was blocking the whole process.

Give it two weeks. Most people notice it within the first three to five nights — falling asleep faster, waking up less. By week two, you'll start waking up feeling like you actually slept. That's the difference between unconsciousness and restoration.

If your brain feels sluggish during the day, ask me about the brain journey. Sleep is when your brain consolidates memory and clears waste — this stack makes that process work. And if the stress is bigger than just nighttime, the stress journey goes deeper into daytime cortisol management.

These are educational recommendations based on published research and my training in neuroscience and biohacking. Talk to your doctor before starting. Your body, your call.