Vitamin B6 - 1.9mg

A required cofactor in the conversion of tryptophan to serotonin and serotonin to melatonin - without sufficient B6, the whole downstream sleep pathway slows.

🔗
"Impact of Serum Vitamin D, B6, and B12 and Cognitive Functions on Quality of Life in Peri- and Postmenopausal Polish Women"
Dorota Raczkiewicz, Mariusz Gujski, et al.
Supports how
settled and at ease you feel
in your environment
Supports
serotonin and dopamine
to keep mood and motivation steady
Works better with magnesium -
co-dependent for hormonal regulation

Lowers core body temperature slightly - the exact physiological signal your brain uses to initiate deep sleep.

Glycine is a simple amino acid that acts as an inhibitory neurotransmitter, helping the body ease into deep sleep without disrupting its natural sleep architecture. It works at glycine receptors in the brainstem and spinal cord, producing a calming inhibitory tone that gently lowers core body temperature through vasodilation — a well-established thermoregulatory signal for sleep onset.

By shifting the body toward parasympathetic ("rest and restore") dominance and quieting sympathetic activity, glycine smooths the transition from wakefulness into non-REM sleep. It also reaches the hypothalamic–preoptic region and accumulates in the pineal gland, supporting melatonin synthesis and reinforcing circadian rhythm.

Importantly, glycine preserves REM and slow-wave sleep while shortening the time it takes to reach deeper stages. Clinically, this shows up as better sleep efficiency, easier sleep onset, and higher satisfaction with sleep quality — particularly in people with poor baseline sleep.

https://www.frontiersin.org/journals/neurology/articles/10.3389/fneur.2012.00061/full

https://link.springer.com/article/10.1111/j.1479-8425.2006.00193.x

https://link.springer.com/article/10.1111/j.1479-8425.2007.00262.x