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The key to sleep and sleep supplements is to alleviate anxiety and relax overactive brain activity. The sleep cocktail Taken 30-60 mins before sleep Magnesium Threonate: 200-400mg L-Theanine: 200-400mg Apigenin: 50mg Inositol: 1,000mg Glycine: 2 gram (every 3rd or 4th night) GABA: 100 mg (every 3rd or 4th night) Contraindications Around 5% of people have stomach issues with this form of magnesium, so be careful on the first night Do NOT take Theanine if you have night terrors or sleep walk Consult with a healthcare professional before undertaking this routine Sleep is the single most effective thing we can do to reset our brain and body health each day. Matthew Walker The routine Take the supplements 30 mins to an hour before intended sleep time No caffeine after 2pm Sleep in a cold room Dinner should be heavier on carbs which release serotonin (salad/meat for lunch) Dont use melatonin Within 30 minutes of waking up in the morning , go outside and view sunlight for 2-10 minutes Frequently asked questions How soon can I expect results from the Complete Sleep Bundle

10.1093/EMBOJ/20.11.2835 139 OksanenM.HytylinenI.TronttiK.RolovaT.WojciechowskiS.KoskuviM.et al (2020)

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Buse JB, DeFronzo RA, Rosenstock J, Kim T, Burns C, Skare S,