20–40g
studied range
systematic-review evidence reports that 20–40g of casein before sleep can stimulate overnight protein synthesis in studied populations.
the science of sleep protein®
the science behind a better night.
not sleep hype. not a knockout powder. a nighttime nutrition formula built around pre-sleep protein and research-informed ingredients for the hours when your body is still very much at work.
one scoop · before bed
20gprotein per serving
250mgmagnesium from magnesium bisglycinate
250mgl-theanine
0mgadded melatonin
a different way to think about bedtime
sleep isn't nutritional downtime.
from dinner to breakfast, your body goes through one of its longest stretches without food. at the same time, sleep is an important recovery period. research on pre-sleep protein shows that protein consumed before bed can be digested and absorbed overnight and can increase overnight protein synthesis.
that does not make protein a sleeping pill. it makes bedtime a useful nutrition opportunity — especially when nighttime protein is paired with ingredients selected for an evening routine.
important: research cited on this page evaluates individual nutrients or nutritional strategies. we do not present those studies as clinical trials of the finished sleep protein® formula.
01 · overnight nutrition
why put protein before sleep?
the strongest part of the sleep protein concept is also the simplest: protein eaten before bed does not just sit there. human studies show it can be digested, absorbed and used during overnight recovery.
overnight
another nutrition window
pre-sleep protein is a way to distribute protein intake into the overnight period rather than concentrating all of it around daytime meals.
20g
sleep protein®
each serving provides 20g of protein as part of a formula designed specifically for the nighttime routine.
02 · the headline blend
250 + 250.
two headline ingredients. equal numbers. different roles. magnesium and l-theanine sit beside the protein base as part of the evening-support side of the formula.
magnesium bisglycinate
250
mg from magnesium bisglycinate
magnesium is an essential mineral involved in normal physiology. research into magnesium supplementation and sleep is promising in some populations, but the clinical evidence remains limited and heterogeneous.
magnesium review →l-theanine
250
mg per serving
recent systematic-review and meta-analysis data suggest l-theanine may improve several subjective sleep outcomes. researchers still call for more work on ideal dose, duration and population.
l-theanine meta-analysis →03 · formula logic
not one magic ingredient.
a nighttime system.
the formula works as a set of complementary nutritional roles. some ingredients have stronger human evidence than others — and we show that difference instead of pretending everything is equally proven.
01
brain + wind-down
l-theanine, tryptophan, 5-htp and gaba sit on the evening side of the formula, where the goal is a calmer transition into the night.
02
sleep-support nutrients
magnesium and supporting micronutrients are included for their established roles in normal physiology and the growing research around sleep.
03
cofactors
vitamin b6 and zinc support normal biological processes that sit behind the broader nutritional rationale of the nighttime formula.
04
overnight protein
20g of protein supplies amino acids during the overnight fasting window — the strongest and most established part of the nighttime nutrition story.
how the idea fits together · a nightly sequence
you drink it
use according to the current label directions as part of your evening routine.
wind-down support
the calming-side ingredients are there to complement the transition toward sleep.
the night begins
sleep itself takes over. the formula is nutritional support — not a sedative.
protein keeps working
protein can be digested and absorbed during the overnight period.
key ingredients at a glance
magnesiumessential mineral · sleep evidence is promising but mixed
250 mg
l-theaninegrowing human evidence around subjective sleep outcomes
250 mg
l-tryptophandose-dependent evidence; product dose is below higher-dose study range
220 mg
gabahuman research exists, but evidence remains early
see label
proteinovernight amino-acid delivery and protein synthesis research
20 g
how we read the evidence
stronger
human studies and systematic reviews directly relevant to the nutritional strategy, such as pre-sleep protein.
growing
human evidence is accumulating, but questions remain around dose, duration or population — l-theanine is a good example.
mixed
plausible biology with inconsistent or limited clinical findings, as with magnesium and sleep.
early
interesting human or mechanistic research, but not enough to make strong finished-product promises.
the point is not to make every ingredient look equally impressive. the point is to show what we actually know.
04 · what the evidence actually says
strong where it's strong. careful where it isn't.
pre-sleep protein
established research areamultiple human studies and reviews support the idea that pre-sleep protein can increase overnight protein synthesis. longer-term outcomes depend on dose, population, training status and total diet.
Reis et al., 2021 →l-theanine
growing evidencea 2025 systematic review and meta-analysis of randomized trials reported improvements in several subjective sleep outcomes, while also noting the need for more pure l-theanine research.
Bulman et al., 2025 →magnesium
promising · mixedmagnesium has plausible physiological relevance, but the clinical sleep evidence is less conclusive than many online claims suggest. one meta-analysis in older adults rated the overall evidence low to very low quality.
Mah & Pitre, 2021 →l-tryptophan
dose-dependent evidencea systematic review found improvements in some sleep measures, with stronger findings at supplemental intakes of at least 1g. sleep protein contains 220mg of added l-tryptophan, so those higher-dose outcomes are not presented here as a direct product claim.
Sutanto et al., 2022 →oral gaba
early evidencehuman research exists, but a systematic review characterized the evidence for sleep benefits of oral gaba as very limited. that distinction matters when talking about the ingredient responsibly.
Hepsomali et al., 2020 →05 · evidence over hype
we won't turn a reference into a promise.
nutrition science rarely works like an on/off switch. outcomes can vary with dose, age, diet, activity, baseline nutrient status, sleep habits and study design.
what “science-backed” means here.
we cite human research where available, show the actual product dose beside the evidence, identify limitations and avoid borrowing a study outcome from a dose that does not match ours.
that's a higher bar than putting an asterisk beside a marketing claim.
06 · consistency
think in nights, not minutes.
sleep protein is designed to become part of a repeatable evening routine — not judged by whether a powder “knocks you out” in one night.
night 1
build the ritual. use the product according to the current label directions.
week 1
look for patterns instead of demanding a dramatic one-night effect.
day 14
look at the whole experience: your routine, sleep, recovery and how the morning feels.
07 · research library
read the papers. not just our interpretation.
these references support the educational discussion above. they are studies of nutrients or nutritional strategies — not clinical trials of the finished sleep protein® formula.
01
Reis CEG et al. Effects of pre-sleep protein consumption on muscle-related outcomes: a systematic review.
J Sci Med Sport. 2021;24(2):177–182. DOI: 10.1016/j.jsams.2020.07.016
pre-sleep protein
02
Snijders T et al. The Impact of Pre-sleep Protein Ingestion on the Skeletal Muscle Adaptive Response to Exercise in Humans: An Update.
Front Nutr. 2019;6:17. DOI: 10.3389/fnut.2019.00017
protein review
03
Bulman A et al. The effects of L-theanine consumption on sleep outcomes: a systematic review and meta-analysis.
Sleep Med Rev. 2025;81:102076. DOI: 10.1016/j.smrv.2025.102076
l-theanine
04
Mah J, Pitre T. Oral magnesium supplementation for insomnia in older adults: a systematic review & meta-analysis.
BMC Complement Med Ther. 2021;21:125. DOI: 10.1186/s12906-021-03297-z
magnesium
05
Sutanto CN et al. The impact of tryptophan supplementation on sleep quality: a systematic review, meta-analysis, and meta-regression.
Nutr Rev. 2022;80(2):306–316. DOI: 10.1093/nutrit/nuab027
tryptophan
06
Hepsomali P et al. Effects of Oral GABA Administration on Stress and Sleep in Humans: A Systematic Review.
Front Neurosci. 2020;14:923. DOI: 10.3389/fnins.2020.00923
gaba
for pharmacists + healthcare professionals
need the technical version?
see the professional reference for labelled doses, formulation details, counselling information and product specifications.
