Best for · sleep
Sleep Quality
Sleep quality is the single highest-leverage variable on every other nootropic outcome. The dominant evidence supports magnesium (specifically L-threonate for brain penetration), L-theanine for alpha-wave promotion, and low-dose melatonin (0.3-0.5mg, not the common 5mg overshoot).
Ranked substances
| # | Substance | Category | Typical dose | Evidence | Safety | In stacks |
|---|---|---|---|---|---|---|
| 1 | L-Theanine | amino-acid | 100–400mg | EVIDENCEA | ●●●●● | 2 |
| 2 | Apigenin | neuroprotective | 50–100mg | EVIDENCEB | ●●●●● | 2 |
| 3 | Magnesium L-Threonate | neuroprotective | 1000–2000mg | EVIDENCEB | ●●●●● | 2 |
| 4 | Ashwagandha | adaptogen | 300–600mg | EVIDENCEA | ●●●●● | 1 |
| 5 | Glycine | amino-acid | 3000–5000mg | EVIDENCEB | ●●●●● | 1 |
| 6 | Magnesium Glycinate | neuroprotective | 200–400mg | EVIDENCEB | ●●●●● | 1 |
| 7 | Valerian Root | adaptogen | 300–600mg | EVIDENCEB | ●●●●○ | 1 |
Curated stacks for sleep
intermediate
Huberman Sleep Stack
Popular dose-aware combination popularized by Andrew Huberman. Magnesium, theanine, apigenin.
$1.30/dayOpen
beginnerSleep & Recovery Stack
Optimize sleep quality and overnight cognitive recovery without grogginess.
$0.90/dayOpen
beginnerAnxious Sleeper Stack
For minds that race at night. GABA-supporting compounds without dependency risk.
$1.10/dayOpen
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