Melatonin 0.8 mg (8-hour sustained release)
+ Magnesium Bisglycinate (elemental) 126 mg
+ Glycine 2,400 mg
4 capsules per serving, best taken 3 hours
before you want to fall asleep.
Third-party tested by Labdoor, with independent analysis by Eurofins. See the Labdoor report.
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Fall Asleep Faster, Sleep Deeper, Wake Refreshed
Sleep is a blend of sustained-release melatonin, fully chelated magnesium bisglycinate, and glycine to help you fall asleep faster, sleep through the night, and wake up refreshed. Each ingredient does a different job, and each is backed by human trials. Here’s how they work:
Version 2 (2026): melatonin moved from 0.3 mg immediate-release to 0.8 mg sustained-release (Melotime®), the magnesium is now fully chelated bisglycinate, and glycine is 2,400 mg. The full list of changes is in the FAQ below.
Low-Dose, Sustained-Release Melatonin (0.8 mg)
A Gentle Signal, Released Slowly
Melatonin is the body’s natural “sleep hormone.” Meta-analyses of clinical trials show that melatonin can help people fall asleep faster [1] and improve overall sleep quality [2].
Most supplements get the dose wrong. You will often see 3 mg or even 5 mg capsules on the shelf. These flood your receptors with far more hormone than your body ever makes in a night. Sleep bases the dose on human physiology instead.
The Science of the Low Dose
Each night, your body produces somewhere between 10 and 80 mcg of melatonin [15]. One study that tracked it in the blood found about 22 mcg a night in women and 36 mcg in men [3]. Another measured its breakdown product in overnight urine and found about 18 to 24 mcg a night in healthy adults [4]. That small amount is enough to start your natural sleep process. But only about 15% of oral melatonin reaches your bloodstream [5]. The rest is lost to poor absorption or broken down by the liver [5].
Sleep contains 0.8 mg (800 mcg) of melatonin. That 15% figure comes from a study of 2 mg and 4 mg tablets; applied to 0.8 mg, it gives an estimated 120 mcg reaching your bloodstream, spread across the evening and the night rather than arriving all at once. That is a few times what your body makes on its own, and a small fraction of what a 3 mg capsule delivers.
Why sustained release?
Ordinary melatonin peaks within about an hour and its blood level falls within a few hours. That helps you fall asleep, and it leaves little melatonin for later in the night. Sleep uses Melotime®, a sustained-release form. In a head-to-head study of 5 mg capsules in 16 people, funded by the ingredient’s manufacturer, with two authors employed by it, the sustained-release capsule reached half the peak level of the immediate-release capsule, and its level took about 5 hours to fall by half, against 1 hour [14]. Levels after hour 4 were higher with sustained release, but that difference was not statistically significant. That study did not test Sleep’s 0.8 mg dose. The dose is released gradually: a lower peak, and a lower level kept going later into the night.
Why 3 hours before bed?
The label says to take Sleep about 3 hours before you want to fall asleep. In a small study, young adults who took a low dose of melatonin (0.3 mg or 1 mg) 2 to 4 hours before bed fell asleep sooner than with a placebo [7]. The slow release then keeps a lower level going later into the night.
Why not take more?
In an MIT study, researchers compared 0.1 mg, 0.3 mg, and 3.0 mg in adults over 50 with sleep difficulties [6]. The 0.3 mg dose restored sleep efficiency and raised melatonin to normal nighttime levels. The 3.0 mg dose also improved sleep, but it lowered body temperature and kept melatonin elevated well into the daylight hours.
A separate study in healthy young adults found that 0.3 mg of melatonin shortened the time to fall asleep without any "hangover effects" the next morning [7]. Richard Wurtman, who led the MIT research, has said that at about 10 times the effective dose, melatonin can stop working after a few days because the brain’s receptors stop responding [8]. Wurtman has a stake in this view: he and MIT patented low-dose melatonin, and a supplement company (not the maker of Sleep) licensed it [8].
Sleep sits between 0.3 mg and 3 mg: a low dose, released slowly, and about a quarter of the smallest common 3 mg capsule.
Magnesium Bisglycinate (126 mg elemental, fully chelated)
Magnesium Bisglycinate (Fully Chelated)
Magnesium is an essential mineral that supports relaxation and healthy sleep. Sleep includes 126 mg of elemental magnesium as fully chelated bisglycinate: every magnesium is bound to two glycine molecules. The glycine it carries counts toward the glycine dose below.
In an 8-week trial, 46 older adults with poor sleep took either 500 mg of magnesium a day (as magnesium oxide) or a placebo. The magnesium group slept longer, spent more of their time in bed asleep, and fell asleep faster [9]. A 2021 review pooled that trial with one other small trial, both using magnesium oxide at 500 to 729 mg a day: people fell asleep about 17 minutes sooner than with placebo, and the review rated the evidence low to very low quality [10]. Neither trial used magnesium bisglycinate or the 126 mg dose in Sleep.
Glycine (2,400 mg)
The Sleep-Supporting Amino Acid
Glycine is a naturally occurring amino acid that has been studied in several human trials for its impact on sleep. It has calming neuromodulator effects.
Three small trials found that taking 3 grams of glycine before bed can improve sleep quality, reduce time to fall asleep, and reduce fatigue the next day [11][12][13]. Sleep includes 2,400 mg of glycine per serving, counting the glycine carried by the magnesium chelate, to help you fall asleep more easily and wake up with more energy and a clearer head.
Clean, Natural, and Blue
- No artificial colors or dyes – We use natural blue spirulina for a calming bluish hue, reminiscent of the night sky.
- No titanium dioxide – A synthetic colorant often used in supplements, but not here.
- Plant-based – Made from plant-based materials with no genetically modified ingredients.
- No unnecessary fillers – Every ingredient has a purpose. No fluff.
- Non-habit-forming, low dose, made for nightly use
- Third-party tested – Certified by Labdoor, with independent analysis by Eurofins. Label accuracy, purity, and microbiology all passed. See the Labdoor report.
Quality Assurance
We’ve partnered with a USA supplement manufacturer called ‘Makers Nutrition’ to produce Sleep by Dr Brad. Their facilities are GMP audited and FDA registered, so you can be assured that Sleep by Dr Brad is meticulously produced and thoroughly tested for quality.
Below are the stamps of approval that Makers Nutrition qualify for:
Why Most Sleep Supplements Get It Wrong
More isn't better when it comes to sleep ingredients. Most supplements use several times too much melatonin, release it all at once, and pick the cheapest form of magnesium. Sleep is formulated around what the evidence supports.
| Most Sleep Supplements | Sleep | |
|---|---|---|
| Melatonin dose | 3–10 mg, all at once | 0.8 mg, sustained release |
| Magnesium form | Oxide | Bisglycinate, fully chelated |
| Glycine | Not included | 2,400 mg |
| Unnecessary additives | Common | None |
Tap any question below
Frequently Asked Questions
Is Sleep vegan/vegetarian?
Yes, the Sleep capsules are vegan-friendly. The capsule shell is plant-based (no gelatin), and none of the ingredients are animal-derived.
Why take this supplement 3 hours before wanting to fall asleep?
The label says to take Sleep about 3 hours before you want to fall asleep. Melatonin helps set the body’s sleep-wake cycle, and the slow release then keeps a lower level going later into the night. In a small study, young adults who took a low dose of melatonin (0.3 mg or 1 mg) 2 to 4 hours before bed fell asleep sooner than with a placebo [7].
What is Spirulina?
Spirulina is a natural blue-green algae (cyanobacteria). It also contains a vivid blue pigment called phycocyanin, and its extract is used as a natural coloring agent in foods and supplements. In this product, the blue color of the capsules comes from spirulina instead of artificial dyes.
Why is there a Prop65 warning?
Given that this is the first manufacturing batch, we were required to show California’s Proposition 65 warning.
Now that we have completed our first batch, and demonstrated with our Certificate of Analysis that this is a high quality product, for future batches we can remove the Prop65 warning.
Why is the melatonin dose only 0.8 mg (much lower than many other sleep aids)?
Most over-the-counter melatonin supplements contain 3–10 mg, far above what the body makes in a night (estimates range from 10 to 80 mcg [15], and one study that tracked it in the blood found about 22–36 mcg [3]). Sleep uses 0.8 mg in a sustained-release form. In a study of 2 mg and 4 mg tablets, only about 15% of an oral dose reached the bloodstream [5]. For Sleep’s 0.8 mg, which has not been tested, that suggests an estimated 120 mcg, released across the evening and the night rather than in one spike. In a study of adults over 50, 0.3 mg raised night-time melatonin to normal levels, while 3 mg kept it raised into the daylight hours and lowered body temperature [6].
What changed in Sleep version 2?
Version 2 (batch dated February 2026, on sale from August 2026) makes three changes to the formula. Price, serving size (4 capsules) and bottle size (30 servings) are unchanged.
1. Melatonin: 0.3 mg immediate-release became 0.8 mg sustained-release (Melotime®). The version 1 dose helped people fall asleep, but immediate-release melatonin peaks within about an hour and its blood level falls within a few hours. Version 2 releases the melatonin gradually, so a lower level is kept going later into the night. The dose is higher because only about 15% of an oral dose reached the bloodstream in a study of 2 mg and 4 mg tablets [5], and what is absorbed is now spread across roughly 8 hours instead of arriving at once. Using the same 15%, an estimated 120 mcg of Sleep’s melatonin reaches the bloodstream (Sleep itself has not been tested), against about 450 mcg from a 3 mg capsule.
2. Magnesium is now fully chelated bisglycinate. The magnesium glycinate in version 1 was not fully chelated. In version 2 every magnesium is bound to two glycine molecules. Elemental magnesium stays at 126 mg.
3. Glycine: 2,500 mg became 2,400 mg. The label now counts the glycine carried by the magnesium chelate, and 2,400 mg is the most that fits in a 4-capsule serving. The glycine trials used 3 g [11, 12, 13], so version 2 stays close to that dose without moving to 5 capsules.
Because the melatonin now releases slowly, the suggested timing moved from 2 hours to 3 hours before you want to fall asleep. Version 2 is also third-party tested: certified by Labdoor with independent analysis by Eurofins. See the Labdoor report.
Is it safe to take this supplement every night long-term?
Yes, this supplement is designed for regular use and includes ingredients that are considered safe for long-term use in healthy adults.
Sleep is non-habit-forming. In a meta-analysis of melatonin trials, its modest effects on sleep did not appear to fade with continued use [1].
Magnesium and glycine are essential nutrients or amino acids with excellent safety profiles when used within typical supplemental ranges [9, 10] and [11, 12, 13].
As always, speak with your healthcare provider if you have underlying health conditions or are taking medications that affect sleep or neurotransmission.
Will I feel groggy the next morning after taking it?
No. Sleep is designed not to leave you groggy in the morning. Here is what studies of other doses found. In a trial in healthy young adults, 0.3 mg and 1 mg of melatonin taken in the evening did not cause next-morning “hangover” effects on mood or performance tests [7]. In adults over 50, 3 mg kept melatonin raised into the daylight hours [6]. Sleep’s 0.8 mg sits between those doses, in a sustained-release form. Separately, 3 g of glycine reduced next-day fatigue in a small randomized trial of adults whose sleep was cut short [12].
Good improvement to SLEEP with slow release Melatonin
I have a tendency to wake up at 3am and Sleep by Dr Brad, particularly with the version 2 upgrade, may help me with this issue
Excellent product I use it every night and I usually sleep right through now thank you
I sleep well, which I suppose is a good review. I like that the dosages are measured and not extreme in any way.
This is the Best Sleep supplement that I had tried. Since I take it I sleep super deep and I feel completely restored in the morning
Absolutely Love "Sleep"! Most nights I have a solid 7.5 hours since starting. Much deeper sleep too. Thank You.
Seems to work even better with the new extended release melatonin. I sleep through the night more often.
Unfortunately, the sustained release melatonin causes me to be drowsy in the AM interfering with my job. Had no problem with the original version, will have to stop taking it.
Super easy to take one pill rather than the 3 I was taking before from other brands. I track my sleep and noticed good results taking this product.
Great product which has been effective. Looking forward to receiving v2 with sustained release melatonin
Simplifies my nightly supplement stack. I no longer need to have the magnesium and melatonin as separate pills
excellent
excellent
I’m a flight attendant, and after working transoceanic trips, this has become an essential part of my routine to get back into my normal rhythm. It never leaves me feeling groggy- just purely relaxed. It gently nudges you into a restful sleep. Highly recommend!
Sleep is well researched and Dr. Brad keeps updating his formulae for both supplements (Sleep & Microvitamin) as new research emerges.
The price is fair and it personally improved my sleep significantly.
Really good! It has improved my sleep.
Brilliant combination of the three ingredients I want to help my sleep cycle. While the 4 pill serving size could be a hurdle for folks who struggle with larger capsules, no problem for me. Am appreciative of this offering.
I have been using this product for a couple years. It does make a difference in the duration and quality of sleep. I find myself not waking up several times during the night as I did before taking this supplement.
Highly recommended
This supplement shows that high doses of melatonin, which can be problematic in the long term, are not necessary for a restful sleep. Combined with magnesium and glycine, the formula is really effective.
It’s a pleasant ritueel taking the sleep pills (also take glynac supplement). Fall asleep after reading a few lines. Wake up after about 5 hours.
Was previously taking a combination of pills for sleep support. This formula puts it all in one and also helps eliminate morning grogginess.
It doesn't appear to have had any effect on my sleep.
It is good to have someone I trust formulating the supplements I take and updating them as science dictates. Thank you, Dr. Brad
It’s very good but what about a little tryptophan addition?
I have been taking the SLEEP capsule supplement for about a month and I have noticed my sleep habits have definitely improved.
I am going to reorder and I will update you.
Definitely helping although still often waking about 4-5 am but find I usually drift back to sleep till about 7. No hangover.
I haven't slept well for years and I still have to wake up to urinate several times a night and because of that I have to drink about 320 ml of water sometime after 2am to fight of cramps which I suffer from. Before taking Sleep and trying to sleep through my discomforts I would have agonizing cramps that left painful effects all the following day. Whether it's because I recognize the onset of symptoms of cramp or because of the possible placebo of Sleep I have a less disruptive sleep, which is a much as I could hope for.
Sleep by Brad is working great! I've yet to wake up after going to sleep. Not only that but it's a good dose of Magnesium so I haven't had cramps lately either. Keep up the good work, can't wait for your next formula. How about a supplement that turns gray hair back to normal?
Genuinely helped give me better sleep and allow me to fall asleep faster. Full time firefighter so I often have irregular sleep and wake up randomly even at home, I can even take it at the firehouse and I have no issues waking up for the tones when they alarm at like 2am in the morning.
Love falling asleep with the SLEEP compound. My only issue is I wake up 4-5 hours after a great deep sleep.
Excellent help with going to sleep
Questions/Comments?
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References
- Ferracioli-Oda, E., Qawasmi, A., & Bloch, M. H. (2013). Meta-analysis: Melatonin for the treatment of primary sleep disorders. PLoS One, 8(5), e63773. https://doi.org/10.1371/journal.pone.0063773
- Gholami, F., et al. (2022). Effect of melatonin supplementation on sleep quality: A systematic review and meta-analysis. Journal of Neurology, 269(1), 205–216. https://doi.org/10.1007/s00415-020-10381-w
- Fourtillan, J. B., et al. (2001). Melatonin secretion occurs at a constant rate in both young and older men and women. American Journal of Physiology-Endocrinology and Metabolism, 280(1), E11–E22. https://doi.org/10.1152/ajpendo.2001.280.1.E11
- Leger, D., Laudon, M., & Zisapel, N. (2004). Nocturnal 6-sulfatoxymelatonin excretion in insomnia and its relation to the response to melatonin replacement therapy. The American Journal of Medicine, 116(2), 91–95. https://doi.org/10.1016/j.amjmed.2003.07.017
- DeMuro, R. L., et al. (2000). The absolute bioavailability of oral melatonin. Journal of Clinical Pharmacology, 40(7), 781–784. https://doi.org/10.1177/00912700022009422
- Zhdanova, I. V., et al. (2001). Melatonin treatment for age-related insomnia. Journal of Clinical Endocrinology & Metabolism, 86(10), 4727–4730. https://doi.org/10.1210/jcem.86.10.7901
- Zhdanova, I. V., et al. (1996). Effects of low oral doses of melatonin, given 2-4 hours before habitual bedtime, on sleep in normal young humans. Sleep, 19(5), 423-431. https://doi.org/10.1093/sleep/19.5.423
- Thomson, E. A. (2005, March 1). Rest easy: MIT study confirms melatonin's value as sleep aid. MIT News. https://news.mit.edu/2005/melatonin
- Abbasi, B., et al. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences, 17(12), 1161–1169. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703169/
- Mah, J., & Pitre, T. (2021). Oral magnesium supplementation for insomnia in older adults: A systematic review & meta-analysis. BMC Complement Med Ther, 21, 125. https://doi.org/10.1186/s12906-021-03297-z
- Inagawa, K., et al. (2006). Subjective effects of glycine ingestion before bedtime on sleep quality. Sleep and Biological Rhythms, 4(1), 75–77. https://doi.org/10.1111/j.1479-8425.2006.00193.x
- Bannai, M., et al. (2012). The effects of glycine on subjective daytime performance in partially sleep-restricted healthy volunteers. Frontiers in Neurology, 3, 61. https://doi.org/10.3389/fneur.2012.00061
- Yamadera, W., et al. (2007). Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes. Sleep and Biological Rhythms, 5(2), 126–131. https://doi.org/10.1111/j.1479-8425.2007.00262.x
- Thanawala, S., Abiraamasundari, R., & Shah, R. (2024). Comparative pharmacokinetics of sustained-release versus immediate-release melatonin capsules in fasting healthy adults: A randomized, open-label, cross-over study. Pharmaceutics, 16(10), 1248. https://doi.org/10.3390/pharmaceutics16101248
- Kor, Y., et al. (2014). Preliminary study: Evaluation of melatonin secretion in children and adolescents with type 1 diabetes mellitus. Indian Journal of Endocrinology and Metabolism, 18(4), 565–568. https://doi.org/10.4103/2230-8210.137521
