The exact stack, doses, and timing to fall asleep faster and wake up sharp. And where to buy it in Asia.
Free, from MOTIONE. Made for real life in Asia.
The enemy
You are not bad at sleeping. Your environment is built to wreck it.
Late screens, late coffee, stress that never switches off, and a body quietly low on the one mineral that helps you calm down at night. Then the shelf sells you a melatonin sledgehammer that knocks you out and leaves you foggy.
You do not need more willpower. You need a better default. Here it is.
The stack (in order)
Three things, taken in this order, fix most people’s sleep. That is the whole protocol.
1. Magnesium glycinate. Relaxes the body.
The calming form of magnesium, not the cheap oxide kind your body barely absorbs. Take it with dinner.
Dose: around 200 to 300 mg of elemental magnesium.
2. L-theanine. Quiets the mind.
Switches off the racing thoughts that keep you staring at the ceiling. Take it about 60 minutes before bed.
Dose: 100 to 200 mg.
3. Glycine. Deepens sleep.
Lowers your core temperature slightly and deepens the restorative part of sleep. Take it as you get into bed.
Dose: around 3 g.
On melatonin: if you use it at all, use a tiny natural dose, not a big synthetic one. A little goes a long way. More just makes mornings worse.
The easy version (our pick)
Do not want to buy three things and time them? Start with one clean formula that does most of the work: magnesium glycinate plus a small natural dose of melatonin from tart cherry, with calming helpers built in.
MOTIONE pick: Performance Lab Sleep. Glycinate magnesium, tart-cherry melatonin (the small natural kind), L-tryptophan and lemon balm. Vegan, every dose on the label, ships across Asia. Take 2 to 4 capsules, 30 minutes before bed.
The habits that make it work (free wins)
The pill loses on a bad routine. Stack these too:
- Put the phone down and dim the lights an hour before bed.
- No coffee after about 2pm.
- Keep the room cool and dark.
- Same sleep and wake time, even on weekends.
The 80/20
If you only change one thing tonight: take magnesium glycinate, 60 minutes before bed. That single swap, from whatever oxide bottle you might own now, is most of the benefit.
Common mistakes (stop wasting money)
- Buying magnesium oxide. Barely absorbs. You bought a laxative.
- Taking a big synthetic melatonin dose. Groggy mornings, and your body stops listening.
- Chasing ten supplements. Three, done consistently, beats a cabinet full.
- Skipping the habits and blaming the pill.
Cheat sheet (screenshot this)
| When | Take | Why |
|---|---|---|
| With dinner | Magnesium glycinate (200–300 mg) | Relax the body |
| 60 min before bed | L-theanine (100–200 mg) | Quiet the mind |
| Getting into bed | Glycine (~3 g) | Deepen sleep |
| Or, the easy version | Performance Lab Sleep, 30 min before bed | All-in-one |
This is general information, not medical advice. If you are pregnant, on medication, or managing a health condition, check with a professional first.