Sleep supplements can support your body's natural sleep processes when combined with proper sleep hygiene. The key is choosing evidence-based supplements at the right doses and timing. Below are detailed guides for the most effective sleep supplements, including those used in the Bryan Johnson protocol.
Bryan Johnson Protocol Supplements
These supplements are part of the documented Bryan Johnson sleep stack.
Magnesium (Glycinate/Threonate)
BJ ProtocolMagnesium is an essential mineral involved in over 300 enzymatic reactions. For sleep, magnesium glycinate and magnesium...
Glycine Amino Acid
BJ ProtocolGlycine is a simple amino acid that acts as an inhibitory neurotransmitter. It lowers core body temperature, promotes re...
Melatonin Hormone
BJ ProtocolMelatonin is the hormone that signals darkness to your body. It doesn't make you sleep directly but tells your body it's...
L-Theanine (from Green Tea)
BJ ProtocolL-Theanine is an amino acid found in green tea that promotes relaxation without sedation. It increases alpha brain waves...
Ashwagandha (Withania somnifera)
BJ ProtocolAshwagandha is an adaptogenic herb that reduces cortisol, improves stress resilience, and can enhance sleep quality. 'So...
Other Effective Sleep Supplements
Additional evidence-based options for sleep support.
Apigenin (Chamomile Extract)
Apigenin is a flavonoid found in chamomile that produces calming effects by binding to benzodiazepine receptors without ...
Tart Cherry Extract (Montmorency)
Tart cherry, particularly Montmorency variety, is a natural source of melatonin and contains anti-inflammatory compounds...
Gamma-Aminobutyric Acid
GABA is the main inhibitory neurotransmitter in the brain. While supplemental GABA's ability to cross the blood-brain ba...
Quick Reference: Dosage & Timing
| Supplement | Dosage | Timing |
|---|---|---|
| Magnesium | Follow label directions — glycinate or threonate forms preferred | 30-60 minutes before bed |
| Glycine | Follow label directions | 30-60 minutes before bed, or with dinner |
| Melatonin | Low dose recommended — less is more. Follow label directions | 30 minutes to 2 hours before desired sleep time |
| Apigenin | Follow label directions — standardized extract | 30-60 minutes before bed |
| L-Theanine | Follow label directions | 30-60 minutes before bed (or during the day for calm focus) |
| Tart Cherry | Follow label directions — extract or juice form | Morning and evening, or just evening |
| GABA | Follow label directions — PharmaGABA form preferred | 30-60 minutes before bed |
| Ashwagandha | Follow label directions — KSM-66 or Sensoril extract preferred | Evening with dinner, or split AM/PM |
Supplement Comparisons
Important Notes
- • Always consult with a healthcare provider before starting new supplements
- • Supplements work best when combined with proper sleep hygiene
- • Start with one supplement at a time to assess effects
- • Quality matters - choose third-party tested products
- • More is not better - stick to recommended dosages