As a holistic health practitioner, I often emphasize the importance of sleep as a cornerstone of overall well-being. Quality sleep is crucial for physical health, mental clarity, emotional stability, and general wellness. Unfortunately, many people struggle to achieve the restorative sleep they need due to stress, poor lifestyle habits, and nutritional deficiencies. To address this, I use a supplement protocol that has delivered great results for my clients. This protocol includes glycine powder, magnesium powder, and inositol powder. In this article, I will explain the benefits of each ingredient and how they contribute to better sleep.

The Role of Sleep in Health

Sleep is a vital process that allows our bodies and minds to recover and rejuvenate. During sleep, the body undergoes repair and growth, the brain processes information and consolidates memories, and the immune system strengthens. Chronic sleep deprivation can lead to a host of health issues, including weakened immunity, weight gain, impaired cognitive function, and increased risk of chronic diseases such as hypertension, diabetes, and heart disease .

My Supplement Protocol for Enhanced Sleep

To support my clients in achieving restful sleep, I recommend a specific combination of supplements that can be mixed with water, an adaptogenic drink, herbal tea, or a milk alternative. Here’s a detailed look at each component:

Glycine Powder

  • Benefits: Glycine is an amino acid that plays a key role in the central nervous system and is the primary amino acid found in collagen powder. It helps promote relaxation and improve sleep quality by lowering the body’s core temperature and increasing serotonin levels, which are precursors to melatonin, the sleep hormone. Glycine has also been shown to enhance daytime performance and reduce feelings of fatigue, making it easier to fall asleep and stay asleep. Dosage: 1 scoop

Optimag Neuro Magnesium Powder

  • Benefits: Magnesium is a critical mineral involved in over 300 biochemical reactions in the body, including muscle relaxation and the regulation of the nervous system. Optimag Neuro is a specific form of magnesium designed for enhanced absorption and effectiveness. Magnesium helps calm the nervous system, reduce anxiety, and support deep, restorative sleep. It also helps alleviate muscle cramps and spasms, which can interfere with a good night’s sleep .
  • Dosage: 0.5 to 2 scoops, depending on individual needs and tolerance

Inositol Powder

  • Benefits: Inositol, a member of the B-vitamin family, is known for its calming effects on the brain. It supports the function of neurotransmitters like serotonin and dopamine, which regulate mood and sleep. Inositol is particularly effective in reducing anxiety and stress, which are common barriers to restful sleep. It also has been shown to help with conditions such as insomnia and panic disorders.
  • Dosage: 0.5 to 2 teaspoons, depending on individual needs and tolerance

How to Use the Supplement Protocol

To prepare this sleep-enhancing supplement mix, combine the following:

  • 1 scoop of glycine powder
  • 0.5 to 2 scoops of Optimag Neuro magnesium powder
  • 0.5 to 2 teaspoons of inositol powder
  • Mix these ingredients into your choice of water, adaptogenic drink, herbal tea, or a milk alternative. Consuming this blend about 30 minutes before bedtime can help promote relaxation and prepare your body for a night of restful sleep.

Success Stories

I’ve seen significant improvements in my clients’ sleep patterns and overall well-being with this protocol. Many have reported falling asleep faster, experiencing fewer night awakenings, and feeling more refreshed in the morning. I also have clients that experience improved digestion, reduced restlessness in their legs, and resolution of leg cramps. This combination of supplements addresses various aspects of sleep regulation, from calming the nervous system to supporting muscle relaxation and enhancing neurotransmitter function.


Quality sleep is essential for optimal health, and addressing sleep issues holistically can lead to profound improvements in overall well-being. By incorporating glycine, the right forms of magnesium, and inositol into a nightly routine, many individuals can experience deeper, more restorative sleep. As always, it’s important to consult with a healthcare provider before starting any new supplement regimen, especially if you have underlying health conditions or are taking other medications.
Prioritize your sleep, and you may find that many aspects of your health and life begin to improve. Sweet dreams!

Dr. Amanda Childress, PharmD


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DiNicolantonio, J. J., et al. (2018). Magnesium for the Prevention and Treatment of Cardiovascular Disease. Open Heart.
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