đź’¤ Sleep Stack Essentials: 6 Science-Backed Supplements for Deeper, Better Sleep
If you’re tired of tossing, turning, and waking up groggy, you’re not alone. Millions struggle with poor-quality sleep—but the right combination of natural supplements might help. Enter: the Sleep Stack, a simple, effective group of compounds designed to work with your body to promote deep, restful, and rejuvenating sleep.
In this post, we’ll break down six powerful ingredients—Glycine, NAC, Zinc, Magnesium Glycinate, GABA, and a pinch of baking soda—with evidence-based benefits and optimal dosages.
🌙 The Sleep Stack Breakdown
1. Glycine (3g)
What it does: Glycine is a calming amino acid that promotes relaxation, reduces core body temperature, and enhances deep sleep without next-day grogginess.
How to take it: Mix 3 grams (about 3,000 mg) in water 30–60 minutes before bed. It tastes mildly sweet and pairs well with tea or plain water.
Bonus: May improve sleep latency (time to fall asleep) and sleep efficiency.
Amazon link to my favorite brand of Glycine: https://amzn.to/3IT3R14
2. NAC – N-Acetylcysteine (600–1200mg)
What it does: NAC is a precursor to glutathione, helping the brain and body combat oxidative stress. It may support mood, reduce anxious thoughts, and regulate circadian rhythms.
How to take it: 600 to 1200 mg in the early evening or at dinnertime (1–3 hours before bed).
Tip: NAC can be stimulating in some people, so avoid taking it too close to bedtime.
Best NAC: https://amzn.to/3ITTU3u
3. Magnesium Glycinate (200–400mg elemental magnesium)
What it does: Magnesium calms the nervous system and regulates GABA, while the glycinate form adds additional calming effects.
How to take it: Take 200 to 400 mg of elemental magnesium (check the label; glycinate forms vary) about an hour before bed.
Why glycinate?: It’s gentle on digestion and great for people prone to loose stools with other forms.
4. Zinc (15–30mg)
What it does: Zinc supports melatonin production and has been shown to increase total sleep time and quality.
How to take it: Take 15–30 mg with magnesium or dinner. Don’t exceed 40 mg/day from all sources.
Pro tip: Zinc bisglycinate is a highly absorbable, stomach-friendly option.
5. GABA – Gamma-Aminobutyric Acid (100–250mg)
What it does: GABA is the brain’s main calming neurotransmitter, responsible for turning down mental activity and easing you into a restful state.
How to take it: 100 to 250 mg about 30 minutes before bed. Look for “pharmaGABA” or fermented GABA for better absorption.
Why it works: It helps quiet racing thoughts and promotes a sense of calm—perfect for people who lie awake due to anxiety or overstimulation.
6. Baking Soda (¼ tsp – optional)
What it does: Sodium bicarbonate helps buffer stomach acid and lactic acid. It may help if you suffer from nighttime reflux, cramps, or muscle tension.
How to take it: Mix ¼ teaspoon of baking soda in a glass of water 30–60 minutes before bed—especially after heavy meals or workouts.
Caution: Avoid if you’re on a sodium-restricted diet.
Baking Soda Capsules—> https://amzn.to/4lVyAJt
🧪 Sample Sleep Stack Timing
Time:
Dinner (6–8 PM): NAC (600–1200 mg)
30–60 mins before bed:
Glycine (3g)
Magnesium (200–400 mg)
Zinc (15–30 mg)
GABA (750-1500 mg)
Baking Soda (ÂĽ tsp, optional)
⚠️ Quick Safety Notes
Always check with your doctor before starting a new supplement, especially if you take medications or have medical conditions.
Start low and adjust based on tolerance and effect.
Avoid taking zinc and high-dose magnesium on an empty stomach.
GABA may cause drowsiness—only take before sleep.
🛏 Final Thoughts
This Sleep Stack isn’t a sedative—it works with your body to promote a deeper, more natural sleep cycle. You may notice:
Faster sleep onset
Fewer nighttime wakeups
Improved morning alertness
Reduced anxiety or tension at bedtime
Try it for 1–2 weeks consistently and track your sleep quality. Sometimes, small adjustments make a big difference.
Getting regularly adjusted will also help you sleep better. Make an appointment with me & we’ll get your nervous system functioning at its highest!
with Love,
-Christopher Rhoten, D.C
