Bedtime supplements.

Bedtime Supplements

I've battled insomnia since my teenage years, and like many people dealing with chronic sleep issues, I've tried everything from prescription medications to meditation apps. At first, I had trouble falling asleep and would lie in bed for hours before managing a powernap before dawn. Recently, I've been able to fall asleep fairly easily, but would wake up in the middle of the night and not be able to go back to sleep. While nothing has completely eliminated my sleep problems, I've found two supplement combinations that have made a meaningful difference in both my sleep quality and my ability to stay asleep through the night.

The Thirdzy Stack

The first is Thirdzy, a powder that is mixed with water and I take about 30 minutes before bed. It contains 3 ingredients:

  • GABA

  • L-Theanine

  • Magnesium bisglycinate

  • Collagen

GABA (gamma-aminobutyric acid) is the brain's primary inhibitory neurotransmitter—essentially the "brakes" of your central nervous system¹. While taking GABA supplements is somewhat controversial because it's unclear how much actually crosses the blood-brain barrier², many people report subjective improvements in sleep quality³. The L-theanine works synergistically here, as it's been shown in studies to increase alpha brain waves associated with relaxation⁴ while potentially enhancing GABA activity⁵.

While the research on oral GABA supplementation remains mixed regarding bioavailability⁶, my personal experience suggests that the pairing of GABA and L-theanine have made my sleeps deeper and result in me waking up fewer times over the course of the night.

The collagen in this formula serves primarily as a protein source and may contribute some glycine (an amino acid that can promote sleep)⁷, though it's not the primary sleep-promoting ingredient.

Thirdzy.

The Magnesium Alternative

For those who prefer a more targeted approach or want to support their body's natural sleep chemistry, I've also had success with a simpler two-ingredient combination: magnesium L-threonate and L-theanine.

Magnesium L-threonate is one of two magnesium compounds (along with magnesium bisglycinate) that can cross the blood-brain barrier⁸. Once magnesium L-threonate crosses the blood-brain barrier, it supports the brain's natural GABA production and enhances GABA receptor function⁹. This creates a similar calming effect to the first stack but through your body's own neurotransmitter pathways rather than relying on external GABA supplementation.

Both of these supplement approaches work through similar pathways—enhancing GABA activity in the brain—but via different routes. This approach targets the same end goal—enhanced GABA activity—but supports your body's natural neurotransmitter production rather than supplementing directly.

My Experience

From my first-hand experience, both stacks have helped make my sleep deeper and reduced the frequency of middle-of-the-night wake-ups that have plagued me for years. I typically notice the effects within 30-45 minutes of taking either combination, with the 30-minute window before bed being the sweet spot for my system. While these supplements have been helpful tools in my sleep toolkit, they work best when combined with good sleep hygiene practices like my wind-down routine and consistent sleep schedule.

References

  1. Gottesmann C. GABA mechanisms and sleep. Neuroscience. 2002;111(2):231-9. PMID: 11983310

  2. Boonstra E, de Kleijn R, Colzato LS, et al. Neurotransmitters as food supplements: the effects of GABA on brain and behavior. Front Psychol. 2015;6:1520. PMID: 26441718

  3. Hepsomali P, Groeger JA, Nishihira J, Scholey A. Effects of Oral Gamma-Aminobutyric Acid (GABA) Administration on Stress and Sleep in Humans: A Systematic Review. Front Neurosci. 2020;14:923. PMID: 33041752

  4. Nobre AC, Rao A, Owen GN. L-theanine, a natural constituent in tea, and its effect on mental state. Asia Pac J Clin Nutr. 2008;17 Suppl 1:167-8. PMID: 18296328

  5. Hidese S, Ogawa S, Ota M, et al. Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial. Nutrients. 2019;11(10):2362. PMID: 31623400

  6. Cleveland Clinic. Gamma-Aminobutyric Acid (GABA): What It Is, Function & Benefits. Updated March 19, 2025.

  7. Bannai M, Kawai N. New therapeutic strategy for amino acid medicine: glycine improves the quality of sleep. J Pharmacol Sci. 2012;118(2):145-8. PMID: 22293292

  8. Slutsky I, Abumaria N, Wu LJ, et al. Enhancement of learning and memory by elevating brain magnesium. Neuron. 2010;65(2):165-77. PMID: 20152124

  9. Huang Y, Huang X, Zhang L, et al. Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial. J Affect Disord. 2024;363:126-33. PMID: 39252819