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Someone who uses cannabis daily asked what supplements might help with the sleep problems and "weed hangovers" they feel. They say cannabis messes with REM sleep (the dreaming phase) and they already get a big improvement by taking 400 mg of L‑theanine and magnesium glycinate before bed. They want suggestions to further optimize their supplement routine and listed other basics they take like creatine and collagen peptides. L‑theanine is an amino acid found in tea. It’s known for promoting relaxation without making you sleepy and can blunt jitteriness or anxiety. Magnesium glycinate is a form of magnesium that many people use to help muscles relax and support sleep quality; glycinate is chosen because it’s gentler on the stomach and may be better absorbed. Neither of these is a pharmaceutical sleep drug — they’re mild, generally safe supplements that can nudge your sleep chemistry toward calm. What the evidence actually shows is modest but positive. L‑theanine has small trials showing reduced anxiety and improved subjective sleep quality in some people, often at doses like 100–400 mg. Magnesium can help people who are deficient, improving sleep latency (time to fall asleep) and overall sleep quality in some studies; glycinate is a popular choice though the research doesn’t prove it’s vastly superior to other magnesium forms. There’s less rigorous data specifically about fixing cannabis‑related REM suppression. Most studies on cannabis and REM come from sleep labs showing cannabis reduces REM sleep and dream recall, but the exact link between that REM reduction and daily "weed hangover" feelings is not fully settled. In short: these supplements can help general sleep and relaxation, and that likely explains the improved hangovers you report, but evidence specific to cannabis users is limited. Why this matters is practical: if cannabis use is leaving you groggy, anxious, or groggy the next day because sleep feels shallow or dreamless, adding safe, low‑risk supplements that support relaxation and sleep may improve daily function. People who vape or use cannabis daily, shift workers, or anyone who notices worsened sleep after cannabis may find small benefits from L‑theanine and magnesium. Simple lifestyle tweaks — regular sleep schedule, reducing late‑night stimulation, limiting alcohol — often add as much or more as supplements. Think of the supplements as fine‑tuning rather than a cure. Caveats and risks: supplements aren’t harmless for everyone. Magnesium in high doses can cause diarrhea; very high doses are dangerous in people with kidney problems. L‑theanine is generally safe but can cause mild side effects in some. Interactions are possible: if you take blood pressure meds, sedatives, or other prescriptions, check with a clinician. Also, supplement quality varies; choose products from reputable brands that third‑party test for purity. Importantly, no supplement will fully reverse cannabis’s effects on sleep architecture, and the long‑term impact of daily cannabis on REM and cognition needs more research. If sleep problems persist or you have mood or memory issues, see a healthcare professional. Bottom line: L‑theanine and magnesium glycinate are reasonable, low‑risk choices for many cannabis users trying to improve sleep, but benefits are modest and not a guaranteed fix for cannabis‑related REM disruption; consult a clinician for persistent problems.
Source: r/Nootropics