01
Saffron Extract
Around 20-30 minutes before bed
Take one capsule in the evening, using around 20-30 minutes before bed as your starting point.
Stay Asleep
Your Stay Asleep Routine
A practical routine to help you use your Stay Asleep Stack consistently and support the habits that help sleep stay settled through the night.
Your evening routine
Use your Stay Asleep Stack as part of a simple, consistent routine. These timings are a starting point - you can make small adjustments to find what works best for you.
02
5-HTP
Around 20-30 minutes before dinner
Take two capsules around 20-30 minutes before dinner with an 8oz glass of water. Use this as your starting point and pay attention to whether this timing works well for you.
03
Magnesium Glycinate
Around 15-30 minutes before bed
Take your evening Magnesium Glycinate serving close to bedtime, rather than much earlier in the evening.
Find what works for you. Use these timings as your starting point. Keep the serving the same, stay consistent long enough to notice patterns, and make small timing adjustments where appropriate.
Your Stay Asleep Stack
Explore each product. Use the links below to learn more about how to use it, how it works and the research behind it.
Magnesium Glycinate
A highly bioavailable form of magnesium used close to bedtime as part of your evening routine.
5-HTP
Supports serotonin-related pathways involved in sleep and is used here as part of the Stay Asleep routine.
Saffron Extract
Supports relaxation, mood and sleep quality as part of the wider Stay Asleep routine.
Whole sleep practice
Make your whole routine work together
Supplements are only one part of your sleep routine. Stress, hormonal changes, breathing, alcohol, nighttime urination, temperature, pain, blood sugar, circadian rhythm, caffeine, nicotine and medications can all influence whether your sleep stays settled through the night.
Explore what may be affecting your sleep
Could stress or anxiety be waking you?
Could hormonal changes or night sweats be disrupting sleep?
Could sleep apnoea be causing brief awakenings?
Could alcohol be fragmenting your sleep?
Are you waking frequently to urinate?
Is temperature, noise or light waking you?
Is pain or physical discomfort interrupting sleep?
Could hunger or blood sugar changes be waking you?
Could your sleep schedule or circadian rhythm be disrupted?
Could caffeine, nicotine or medication be making sleep lighter?
If you wake during the night
Keep the night quiet. Avoid checking the clock or reaching for your phone. If you are clearly awake for around 20-30 minutes, get up, keep the light low, do something calm and return to bed when you feel sleepy again.
Look for direction, not perfection
Fewer awakenings, shorter periods awake, returning to sleep more easily and feeling less alert or frustrated when you do wake are all useful signs of progress. Judge the pattern over time rather than one night.