Nights 1-3: L-Theanine (100mg) + Apigenin (75mg)
These two work fastest. L-Theanine quiets mental chatter so you fall asleep more easily. Apigenin activates GABA-A receptors for natural sleep onset. Most women notice they fall asleep faster within the first few nights.
Nights 1-3: Glycine (800mg USP)
Glycine lowers your core body temperature, which is the key trigger for deep sleep onset. It also helps reduce night sweats by keeping your body cooler through the night.
Days 4-7: KSM-66 Ashwagandha (300mg) + Phosphatidylserine (100mg)
These build up over 5-7 days to lower nighttime cortisol — the hormone that jolts you awake at 3am. If you're waking up in the middle of the night, this is where the shift happens.
Days 7-14: Black Cohosh Root (80mg, 2.5% standardized)
Hot flashes and night sweats typically begin to reduce within 7-14 days as Black Cohosh reaches therapeutic levels. Log your night sweat severity each morning — this is the data we need most.
Log even on bad nights. Especially on bad nights. A rough night with data is more valuable than a good night with nothing recorded.