Routine Stack

Wind Down Routine

Quiet the mind and body before bed

Evening stack centered on magnesium glycinate and gentle relaxation aids taken 60–90 minutes before lights out.

How do I run the Wind Down routine?

Quiet the mind and body before bed Evening stack centered on magnesium glycinate and gentle relaxation aids taken 60–90 minutes before lights out. Schedule: 8:30 PM, Magnesium Glycinate + Glycine; 9:30 PM, L-Theanine; 10:00 PM, Melatonin (0.5–1mg). Educational only, not medical advice.

Goal

Better sleep onset and overnight recovery

Daily schedule

8:30 PM
Magnesium Glycinate + Glycine
With a light snack
1
9:30 PM
L-Theanine
30 min before bed
2
10:00 PM
Melatonin (0.5–1mg)
Optional, in dim light
3

Supplements in this stack

Magnesium Glycinate
Calming form of magnesium; supports wind-down.
Glycine
Supports sleep onset; take ~30 minutes before bed.
L-Theanine
Often paired with caffeine in the morning or used to wind down.
Melatonin
Take 30-60 minutes before lights-out.

Cautions

• Start with the lowest melatonin dose. Skip alcohol on melatonin nights.

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Educational content only, not medical advice.