The Sleep & Recovery Stack combines three well-studied nutrients that support rest, relaxation, and cellular repair. Whether you’re training, managing stress, or simply aiming for better sleep, this minimalist trio can make a noticeable difference over time.
Why It Works
- Magnesium glycinate: Helps calm the nervous system, regulate melatonin, and reduce nighttime muscle tension.
- Glycine: Lowers core body temperature, shortens sleep onset time, and enhances sleep quality.
- Omega-3s: Reduce inflammation, support brain and heart recovery, and may improve overall sleep efficiency.
Key goal: Deep recovery through parasympathetic activation — supporting both body and mind during rest.
Suggested Doses
- Magnesium glycinate: 200–400 mg elemental magnesium, 30–60 minutes before bed.
- Glycine: 3–5 g (powder mixed with warm water or herbal tea), 15–30 minutes before bed.
- Omega-3 (EPA+DHA): 1,000–2,000 mg daily, with dinner or your last meal of the day.
Evening Timing Protocol
- Finish last heavy meal at least 2 hours before bed.
- Take Omega-3 with your dinner or post-meal snack.
- Mix Glycine in warm water or tea 20 minutes before bedtime.
- Take Magnesium glycinate capsule 30–60 minutes before lights out.
- Dim lights, avoid screens, and stretch lightly for 5 minutes to trigger wind-down mode.
Tip: Combine this stack with consistent sleep and wake times. Magnesium and glycine work best when circadian rhythm is stable.
Expected Benefits (2–4 Weeks)
- Faster sleep onset and improved deep sleep phases.
- Reduced morning fatigue and muscle soreness.
- Better mood and concentration during the day.
- Lower perceived stress and improved recovery between workouts.
Stacking Notes
- With adaptogens: Ashwagandha or L-theanine pair well for stress reduction.
- With training: Best combined with evening resistance or flexibility sessions, not late-night high-intensity cardio.
- With NO stack: Use NO stack earlier in the day; keep recovery nutrients reserved for nighttime.
Storage: Keep Omega-3 capsules in a cool, dark place to prevent oxidation. Glycine powder absorbs moisture easily—seal tightly.
Who Should Be Cautious
- People on blood-thinning medication (due to Omega-3 effects).
- Those with kidney issues (magnesium accumulation risk).
- Individuals with low blood pressure or using sedatives — monitor drowsiness response.
Medical note: This guide is educational, not medical advice. Always check with your healthcare provider if you’re on medication or have chronic conditions.
Over time, the Sleep & Recovery Stack supports a virtuous cycle — better sleep, better recovery, better performance. When combined with movement, nutrition, and stress control, it becomes a reliable foundation for sustained health and energy.
