Sleep & recovery Stress management Mental health & wellbeing

Evening Wind-Down Protocol

BBuilding confidence

Worth a test run.

Low commitment5 steps · 2 supplements · 3 habits

Latest evidence update: 2026-05-26

Open as constellation

What this protocol does

A structured evening routine to transition from high-alert daytime mode to restful sleep preparation.

What to expect

Synthesized from research on this protocol's components. Individual response varies.

Week 1

Look for: Better subjective sleep quality and more refreshed mornings — L-theanine significantly improves overall subjective sleep quality scores and reduces subjective daytime dysfunction. Mood improvements are also reported.

Not yet expected: Major changes in sleep architecture beyond sleep efficiency — L-theanine does not significantly improve other sleep parameters beyond efficiency in studied populations.

Backed by 4 studies

The effects of L-theanine consumption on sleep outcomes: A systematic review and meta-analysis.
Examining the effect of L-theanine on sleep: a systematic review of dietary supplementation trials.
Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial
Efficiency of Different Supplements in Alleviating Symptoms of ADHD with or Without the Use of Stimulants: A Systematic Review.

Expected outcomes

Research outcomes from 1 supplements and habits (3 data points)

Outcome estimates are derived from published research and represent population-level associations, not guaranteed individual results. Consult a healthcare professional before making decisions based on these estimates. Combined effects account for shared biological mechanisms between interventions.

Protocol steps

Blue light blockinghabitCLimited confidence

2h before bed

Prevents melatonin suppression — begins the wind-down

Reading before bedhabitEInsufficient evidence

1h before bed · 20-30 min

Replaces screen time — reduces cognitive arousal

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Order these supplements

Get everything you need for this protocol delivered to your door.

Magnesium Glycinate

300mg

L-Theanine

200mg

Questions about Evening Wind-Down Protocol

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Research behind the components

Aggregated from the supplements and habits in this protocol; not a composite protocol grade · 192 studies referenced

Referenced studies (192)

ProtocolEngine provides general health information based on published research. This is not medical advice. Consult a healthcare professional before starting any supplement or health protocol.