Ingredients

Melatonin can be useful for short-term circadian adjustments (e.g., travel or shift work)¹⁰.However, studies show variability in potency and safety concerns with chronic use, including possible suppression of natural melatonin rhythms and accidental overdose in some cases¹¹.We therefore chose to support the body’s own melatonin production naturally — promoting consistent, sustainable sleep without external hormones.

10. Andersen LP. et al. “Melatonin: Beyond Sleep Regulation — Implications for Long-Term Use.” Sleep Medicine Reviews. 2016.
11. Li J. et al. “Trends in Melatonin Supplement Use and Poisoning in the United States.” JAMA. 2022.

Montmorency tart cherry (Prunus cerasus) is often promoted for its natural melatonin and anthocyanin content, and some studies show modest improvements in sleep quality and duration¹²¹³.

However, these benefits are typically seen at high intake levels — around 240–480 mL of juice or >1–2 g of extract daily, providing roughly 30–90 mg of anthocyanins and 40–100 µg of melatonin¹² ¹⁴.

At such levels, the ingredient’s bulk and variability would limit inclusion of the other clinically supported actives in this formulation. To maintain balance, we prioritised ingredients with more concentrated and synergistic mechanisms, such as L-theanine, magnesium, and ashwagandha, which act through multiple sleep-regulating pathways at evidence-based doses.

12. Howatson G et al. “Effect of Tart Cherry Juice on Melatonin Levels and Sleep Quality in Healthy Adults.” Eur J Nutr. 2012.
13. Losso J N et al. “Tart Cherry Juice Increases Sleep Time and Efficiency in Older Adults with Insomnia.” J Med Food. 2018.
14. Garrido M et al. “Phytochemical Composition and Biological Properties of Tart Cherry.” Nutrients. 2019.

Common sleep botanicals such as valerian root, kava, or 5-HTP were excluded due to their inconsistent clinical outcomes, potential for tolerance, and reports of next-day drowsiness¹⁵ ¹⁶.

While some trials have shown small improvements in sleep latency, systematic reviews highlight wide variability in extract quality, composition, and study design¹⁵.

Additionally, valerian’s sedative mechanism acts more directly on GABA receptors, which may promote dependency or diminished effect with repeated use¹⁶.

By contrast, this formulation focuses on adaptogenic and nutrient pathways that modulate stress, neurotransmission, and recovery more holistically supporting long-term sleep health without acute sedation or habituation.

15. Bent S et al. “Valerian for Sleep: A Systematic Review and Meta-Analysis.” Sleep Medicine Reviews. 2006.
16. Sarris J et al. “Herbal Medicines for Mental Disorders: An Evidence-Based Review.” Phytotherapy Research. 2013.

Consistency matters: the formulation is designed for nightly use, not as an occasional sedative. Some ingredients in this formulation begin acting within the first few nights, while others build their full effect gradually over several weeks.

From research papers below gives an idea for the duration of action with each ingredient.

Short-term (within nights to 1 week):

• L-Theanine (200 mg) promotes relaxation within 30–60 minutes of ingestion¹, supporting calmer pre-sleep brain activity and reduced stress perception².
  
• Magnesium (100 mg elemental) can assist in muscle relaxation and nighttime calm in those with low magnesium levels, although consistent nightly use is key³.
  

Medium-term (2–4 weeks):

• Ashwagandha (300 mg) and Holy Basil (250 mg) help modulate stress hormones and improve sleep quality over time. Randomised trials report noticeable reductions in stress and better subjective sleep scores after 2–4 weeks of daily use⁴ ⁵.
  
• Magnesium + Zinc + Vitamin B6 combinations have demonstrated improved sleep duration and efficiency in human trials after several weeks of consistent intake⁶.
  

Long-term (6–8 weeks and beyond):

• Adaptogenic effects from ashwagandha and tulsi typically stabilise by 6–8 weeks, supporting restorative sleep and morning energy⁴ ⁵.
• Vitamin D3 (200 IU) contributes more gradually by supporting neuromuscular and immune balance over longer periods⁷.

1. Kimura K et al. “L-Theanine reduces psychological and physiological stress responses.” Biological Psychology. 2007.
2. Hidese S et al. “Effects of L-Theanine on Stress-Related Symptoms and Sleep Quality in Healthy Adults.” Nutrients. 2019.
3. Abad V et al. “Magnesium Supplementation and Sleep: A Systematic Review.” Nutrients. 2021.
4. Langade D et al. “Efficacy and Safety of Ashwagandha Root Extract in Insomnia and Anxiety.” Cureus. 2020.
5. Saxena R C et al. “Efficacy of Ocimum tenuiflorum (Holy Basil) on Stress and Sleep Quality.” Frontiers in Nutrition. 2022.
6. Rondanelli M et al. “Effect of Melatonin, Magnesium, and Zinc on Primary Insomnia in Elderly Patients.” Journal of the American Geriatrics Society. 2011.
7. Uwitonze A M & Razzaque M S. “Role of Magnesium in Vitamin D Activation and Function.” Journal of the American Osteopathic Association. 2018.

Every ingredient and dosage decision in this formulation is guided by human clinical data where available, prioritising trials published in peer-reviewed, high-impact journals.

Formulation choices were based on evidence demonstrating both efficacy and tolerability in nightly use, with particular attention to synergistic nutrient interactions rather than isolated, high-dose “hero” compounds¹⁷ ¹⁸.

All botanicals are derived from standardised extracts to ensure consistent active compound levels across batches. Proprietary blends and undisclosed totals were deliberately avoided to maintain full dosing transparency.

15. Bent S et al. “Valerian for Sleep: A Systematic Review and Meta-Analysis.” Sleep Medicine Reviews. 2006.

16. Sarris J et al. “Herbal Medicines for Mental Disorders: An Evidence-Based Review.” Phytotherapy Research. 2013.