01
Myo D-Chiro Inositol
Morning or early afternoon
Take two capsules with food in the morning or early afternoon. This keeps it well separated from the bedtime part of your routine.
Wake Around 3AM
Your 3AM Routine
A practical routine to help you use your 3AM Stack consistently and support a steadier night when waking in the early hours is your main sleep challenge.
Your daily routine
Use your 3AM Stack across the day 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
Berberine
Around 20-30 minutes before dinner
Take two capsules around 20-30 minutes before your evening meal as your starting point.
03
Magnesium Glycinate
Around 15-30 minutes before bed
Take your evening Magnesium Glycinate serving close to bedtime as the final part of the routine.
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 3AM Stack
Explore each product. Use the links below to learn more about how to use it, how it works and the research behind it.
Myo D-Chiro Inositol
Used earlier in the day with food as the daytime part of your 3AM Stack routine.
Magnesium Glycinate
Used close to bedtime as the final part of the routine, supporting a consistent transition into the night.
Berberine
Used before the evening meal as the metabolic-support part of your 3AM Stack routine.
Whole sleep practice
Make your whole routine work together
Supplements are only one part of the picture. Stress, racing thoughts, alcohol, hormonal changes, breathing disturbances, blood glucose, temperature, nighttime urination, pain and reflux can all contribute to waking during the early hours.
Explore what may be waking you between 2am and 4am
Could stress or heightened alertness be making your sleep more fragile?
Do racing thoughts take over once you wake?
Are normal sleep-cycle transitions turning into longer periods awake?
Could alcohol be fragmenting the second half of your sleep?
Could hormonal changes or night sweats be waking you?
Could sleep apnoea or another breathing disturbance be interrupting your sleep?
Could blood glucose changes be contributing to your waking?
Are overheating or bedroom temperature changes waking you?
Are you waking because you need to urinate during the night?
Could pain, reflux or physical discomfort be interrupting your sleep?
If you wake around 3AM
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
Waking less often, spending less time 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.