I’ve always thought I was a decent sleeper, it didn’t take me too long to catch those Zzz’s and I’d sleep easily throughout the night..
Then.. Bryan Johnson showed up (virtually, not IRL). And I started really paying attention and thinking about my sleep. Actually thinking, why when I wake up am I still tired? Why do I often feel groggy during the day and wake up with a dry mouth from time to time.. Why does my wife complain of my snoring..
These questions led me down a rabbit hole of thinking about my sleep. I’m not perfect, but through a little exploratory phase I feel it’s become much better.
It wasn't until I started the magnesium + glycine combo that things actually started to shift. I had heard about this for years but just didn’t really take it too seriously.
The Science of Sleep (in simple terms)
Sleep is a carefully regulated process involving:
- Melatonin production (your body’s internal sleep signal)
- Lowering of stress hormones like cortisol
- Activation of the parasympathetic nervous system (your rest-and-digest mode)
Certain nutrients play a massive role in making all of that happen.
Magnesium Glycinate - The Calm Mineral
Magnesium is involved in over 300 processes in your body, including regulating nervous system activity. But not all magnesium is created equal.
Magnesium glycinate is a highly absorbable form bound with glycine - an amino acid that also promotes calm. It helps:
- Reduce anxiety and stress levels
- Relax your muscles
- Regulate GABA (a neurotransmitter that promotes sleep)
🛒 Lacona Pick: Revive Magnesium Glycinate
Glycine - The Sleep Amino Acid
You might not think of amino acids as sleep aids, but glycine is different.
It helps:
- Lower core body temperature (which helps you fall asleep)
- Promote deeper, more restful sleep
-
Reduce sleep latency (aka time it takes to fall asleep)
Studies even show that people who take glycine before bed wake up feeling more refreshed, even with slightly less sleep.
🛒 Lacona Pick: NOW Glycine 1000mg
How I Take It
For me, this stack works best 30–60 minutes before bed:
- 400mg magnesium glycinate
- 3g glycine
I also support it with Calcium D Glucarate but that’s for other reasons. But taking the two above, within 30-60 minutes I feel a sense of slowing down and calmness. Not drowsy or heavy-headed as such (so if there was something important, I could still deal with it) but calm.
Additional Benefits of Magnesium Glycinate
- Magnesium helps lower cortisol levels, especially in the evening, which can reduce the “tired but wired” feeling. It could also help with controlling on-going stress and maybe reducing “cortisol belly”
- It plays a role in insulin sensitivity and blood sugar regulation, which can affect energy crashes and binging
- It’s known to ease PMS symptoms, tension headaches, and even restless leg syndrome - all of which can interrupt sleep but also your day
- Regular magnesium intake has also been linked to lower inflammation, better heart rhythm, and reduced anxiety
Added Benefits of Glycine
- Glycine supports the liver’s detoxification pathways, especially when taken at night (which is when your liver does most of its work)
- It can enhance cognitive clarity the next morning - I noticed waking up feeling sharper and more balanced. I don’t need coffee as much as previously needed
- Has a mild anti-inflammatory and neuroprotective effect, supporting brain health long term
- There’s early research suggesting glycine may also support metabolic health, including improved glucose tolerance which could help with managing weight
Synergy Between the Two
- The combo of magnesium + glycine works well because both impact GABA, the calming neurotransmitter that signals your body to relax and sleep
- Both have a naturally calming effect without drowsiness, meaning you feel at ease, not knocked out. Perfect if you want to sleep, but still be clear-headed in case you’re woken up
Final Thoughts: What You Should Notice
- Falling asleep faster
- Staying asleep longer
- Less anxious, wired thoughts at night
- Waking up actually feeling rested