Protocol·Sleep·Beginner·Reviewed June 9, 2026
Deep Sleep Protocol.
Target GABA, melatonin, and glycine pathways for deep, restorative sleep without grogginess.
The deep sleep protocol in brief.
A quick summary. The full stack, with dose and timing for each supplement, is below.
The Deep Sleep Protocol is a beginner stack of 5 supplements aimed at sleep: Magnesium Glycinate, Apigenin, Melatonin, L-Theanine, and Glycine. 3 are core and the rest are optional add-ons, at roughly $25-40/mo. Each supplement below lists its dose, timing, role, and the evidence behind it.
What is in the deep sleep protocol.
Dose, timing, role, and evidence tier for each supplement. Core items carry the protocol; optional ones are situational. Open any name for the full profile.
| Supplement | Dose | Timing | Role | Evidence |
|---|---|---|---|---|
| Magnesium Glycinate | 350 mg elemental | Bedtime | Core | Strong |
| Apigenin | 50 mg | Bedtime | Optional | Emerging |
| Melatonin | 0.5 mg | 30 min before bed | Core | Strong |
| L-Theanine | 200 mg | Bedtime | Core | Strong |
| Glycine | 3 g | Bedtime | Optional | Moderate |
Magnesium glycinate is commonly used for evening relaxation; keep total supplemental magnesium within standard upper-limit guidance unless clinician-supervised.
Flavonoid that binds benzodiazepine receptors to promote relaxation without sedation hangover
Low-dose melatonin resets circadian rhythm without suppressing natural production; less is more
Increases alpha brain waves and GABA levels to promote calm wakefulness transitioning to sleep
Lowers core body temperature and increases serotonin to improve sleep quality and reduce next-day fatigue
How the pieces combine.
The mechanistic rationale for stacking these together rather than taking them in isolation.
- Magnesium + L-Theanine amplify GABAergic calming effects
- Glycine + Magnesium both lower core body temperature for sleep onset
- Low-dose melatonin sets the circadian gate; GABA-targeting supplements deepen subsequent sleep stages
Cost and commitment.
A rough monthly cost and how involved the protocol is to run.
The evidence behind it.
Overview citations for this protocol. Each supplement's own profile carries its full source list.
- Mah J, Pitre T. Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis. BMC Complement Med Ther. 2021;21(1):125. PubMed
- Bulman A et al. The effects of L-theanine consumption on sleep outcomes: A systematic review and meta-analysis. Sleep Med Rev. 2025;81:102076. PubMed
Common questions.
Quick answers drawn from the stack above.
What is in the Deep Sleep Protocol?
The Deep Sleep Protocol combines 5 supplements for sleep: Magnesium Glycinate, Apigenin, Melatonin, L-Theanine, and Glycine. 3 are core; the rest are optional.
How much does the Deep Sleep Protocol cost?
NutriStack estimates the Deep Sleep Protocol at about $25-40/mo, depending on the forms and brands you choose and whether you run the optional add-ons.
Is the Deep Sleep Protocol backed by evidence?
Each supplement in the protocol carries its own evidence tier (3 rated strong here) and links to PubMed-cited sources. NutriStack does not rank or score brands and takes no manufacturer payments; this is an informational reference, not medical advice.
Build it in the app
Run the deep sleep protocol in NutriStack.
Add the stack to NutriStack to track timing, screen it for interactions, and see a Stack Score that updates as you tune it.