The Pre-Bed Supplement Stack

What I take, and when

Around 9:30 PM, targeting sleep onset between 10:15 and 10:30: magnesium glycinate at 300mg elemental as a glycinate/oxide blend, 3g of standalone glycine, and vitamin C.

Why the glycine is separate

This is the detail that matters most and the one most people get wrong.

Magnesium glycinate is magnesium bound to glycine, so a blend already carries some — but nowhere near a therapeutic sleep dose. The work on glycine and sleep onset uses roughly 3g, which is why I take 3g on top of the blend rather than counting what is already bound in it. Treating the glycinate as your glycine source is how people end up at a fraction of the dose and conclude it does nothing.

Why the timing is written down

Forty-five minutes to an hour before intended onset, not "at bedtime". A stack taken as I get into bed is working on the wrong side of the thing it is meant to affect.

Of the three, glycine at 3g has the strongest case behind it. Magnesium for sleep is more mixed than the internet suggests and the form debate is noisier than the evidence. The vitamin C is habit more than a sleep claim, and I would rather say so than build a story around it.