Reviewed by:
Dr. Patricia Núñez de Aysa — Medical expert in Longevity, specialist in Rehabilitation and Non-surgical Traumatology.
Dr. Joel Cuesta Gascón — Medical expert in sports medicine, rehabilitation, and nutrition.
Last updated: May 2026.

In 30 seconds

• A good nighttime routine is not built solely with a supplement: it combines habits, environment, and, when necessary, ingredients with scientific evidence behind them.
• The most complete nighttime formulas combine melatonin, magnesium, ashwagandha (KSM-66), griffonia (5-HTP), and valerian, each with a distinct role.
• Melatonin helps reduce the time needed to fall asleep. Magnesium contributes to the normal functioning of the nervous system and normal psychological function.
• The most undervalued factor for any nighttime formula to work: consistency. A one-time dose doesn't build rest.

The end of the day also needs care

In recent years, we have learned to train for performance, plan nutrition, and optimize exercise. But rest—the foundation upon which everything else relies—is still, for many people, the last item on the list.

A solid nighttime routine is not a whim: it is one of the most impactful decisions for energy, mental clarity, hormonal health, immunity, and physical recovery. The quality of rest largely depends on how you approach bedtime: what you've done in the last hour, what's in your blood, and the state of your nervous system.

Today we're talking about how to build that routine and what ingredients, when well combined, can support it.

The 4 pillars of a good nighttime routine

1. Slow down during the last hour of the day

The brain needs a transition. 30-60 minutes before bed: no screens, warm light, monotonous activity. It's not optional: the nervous system needs that "landing strip."

2. A helpful physical environment

Cool room (18-20 °C), dark, quiet, breathable bedding. Details that seem minor but make the biggest difference.

3. Stable schedules

The circadian system works best with regularity. Going to bed and waking up at similar times every day stabilizes the rhythm better than any isolated "perfect night."

4. When needed, specific nutritional support

If the previous pillars are in place and still no rest comes, evidence-backed supplements can make a difference. They supplement, they don't replace.

Why a combined formula usually works better than a single active ingredient

Sleep doesn't fail for a single reason. It can be due to difficulty falling asleep (taking a long time to sleep), continuity (waking up multiple times), depth (sleeping but not resting), pre-sleep deactivation (racing mind at bedtime), or several things at once.

A single active ingredient covers one front well but leaves others unattended. Formulas that combine complementary ingredients are often more effective than any of them alone.

The 5 key ingredients of an advanced nighttime formula

Melatonin

It is the hormone the body naturally produces when light decreases. It signals the brain: it's time to prepare for sleep. Its production is reduced with age, late-night screen use, irregular schedules, and low exposure to natural light during the day.

EFSA statement: "Melatonin contributes to the reduction of time taken to fall asleep. The beneficial effect is obtained with the consumption of 1 mg of melatonin shortly before going to bed."

Magnesium (bisglycinate)

A mineral involved in over 300 bodily reactions. In the context of rest, it participates in nervous system regulation, GABA activation (the brain's "brake"), and muscle relaxation. The bisglycinate form is the most recommended for nighttime use: high absorption, good tolerance, and added glycine, a calming amino acid.

EFSA statements: "Magnesium contributes to the normal functioning of the nervous system. Magnesium contributes to normal psychological function."

Ashwagandha (KSM-66)

It is one of the adaptogens with the most clinical evidence. It acts by modulating the hypothalamic-pituitary-adrenal axis and reducing sustained elevated cortisol. It is especially useful when the problem is "tired but can't sleep": an exhausted body, a racing mind. It is not a sedative: it facilitates nervous system deactivation.

The most supported form is KSM-66, a root extract standardized to a minimum of 5% withanolides, with over 25 published clinical studies.

We delve deeper into this active ingredient here: Ashwagandha: miraculous adaptogen or unfounded fad?

Griffonia simplicifolia (5-HTP)

Griffonia is an African plant whose seeds contain high natural concentrations of 5-hydroxytryptophan (5-HTP). 5-HTP is the precursor in the synthesis of serotonin, which in turn is the precursor of endogenous melatonin.

It provides the body with the raw material to produce its own melatonin and to regulate mood. It is especially useful when sleep depth is lacking or when there is an associated emotional component (rumination, low mood at night).

Valerian

One of the plants with the longest tradition in the field of sleep. Its active ingredients interact with GABA receptors in the nervous system, promoting relaxation. It works best when combined with other active ingredients (melatonin, magnesium) than when used in isolation.

Each active ingredient plays a distinct role

Logout: our advanced nighttime formula

Logout brings together in a single formula the five aforementioned ingredients—melatonin, magnesium bisglycinate, ashwagandha KSM-66, griffonia, and valerian—in adjusted doses, designed to support the end of the day from several fronts at once.

It is formulated by doctors and designed for people who value detail, consistency, and a well-constructed nighttime routine. It is not a sedative: it is a support.

How to use

Take 2 capsules before bed, 30-60 minutes before lying down. It is recommended to maintain it over time: restorative rest is built with consistency, not with an isolated dose.

Who it's best for

• People who take a long time to fall asleep.
• People with shallow sleep or nighttime awakenings.
• People with nervous activation or a racing mind at bedtime.
• People with sustained stress affecting their rest.
• People who want to take more comprehensive care of their nighttime routine.

If you want personalized guidance, schedule a free medical consultation with our team or write to us via WhatsApp.

How to integrate Logout into your routine

Beyond the formula, routine determines the outcome. Some keys backed by science:

• Reduce screen exposure in the last hour before bed.
• Maintain regular schedules, even on weekends.
• Create a quiet and dark environment in the bedroom.
• Avoid caffeine from early afternoon.
• Eat dinner 2-3 hours before going to bed.
• Be consistent with your ritual: warm shower, reading, breathing, warm light.
• Exposure to natural light in the morning: regulates the circadian rhythm more than any supplement.

Logout fits as another link, not as the sole solution. Adding all the links is what builds true rest.

If you want to delve deeper into why you sleep poorly

There are different patterns of poor sleep, and each requires a different approach. Here are articles where we explain them in detail:

• What to take to sleep better: a guide to 5 active ingredients
• I wake up several times at night: causes and how to avoid it
• I can't sleep even if I'm tired: real causes
• Nighttime anxiety: why it appears and how to reduce it
• Melatonin or magnesium for sleep: real differences

A more thoughtful night begins before sleep

A well-designed nighttime formula is not a shortcut, it's a support. It reflects a way of understanding supplementation based on careful ingredient selection, formulation quality, and a more demanding vision of nighttime well-being.

If you want to incorporate an advanced formula into your routine, discover Logout.

And if you want more personalized guidance for your case, schedule a free medical consultation with our doctors or write to us via WhatsApp.

Frequently Asked Questions

When should I take a nighttime formula with melatonin?

Between 30 and 60 minutes before bed, ideally with dim light and as part of your day-end routine. Regularity improves its effectiveness.

Does melatonin cause dependency?

No. Melatonin is a hormone the body naturally produces. At usual doses, it does not create dependency or tolerance.

Can melatonin and magnesium be taken together?

Yes. They are perfectly compatible and complement each other: melatonin acts on the sleep-wake rhythm, and magnesium on neuromuscular and nervous relaxation.

How long does it take to notice the effect of a nighttime formula?

The effect on falling asleep is noticeable on the first night. Effects on depth, continuity, and nervous deactivation usually consolidate within 2-4 weeks of consistent use.

Does Logout replace a sleeping pill?

No. Logout is a food supplement, not a drug. If you have chronic insomnia or are taking medication, consult your doctor.

Can I take it if I'm on other medication?

Most medications are compatible, but there are exceptions (especially antidepressants, anxiolytics, anticoagulants, and thyroid medication). For safety, consult your doctor or our team in a free consultation beforehand.

Is it suitable for everyone?

It is not recommended for pregnancy, breastfeeding, minors, or people with liver disease. If you have any chronic condition or are taking medication, consult first.

Can I take it every night?

Yes. The doses used are safe for continuous use. Some people prefer to introduce periodic rest windows; your doctor can guide you based on your case.

Bibliographic references

• EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific Opinion on the substantiation of health claims related to melatonin and reduction of sleep onset latency. EFSA Journal 2011;9(6):2241.
• EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific Opinion on the substantiation of health claims related to magnesium. EFSA Journal 2010;8(10):1807.
• Auld F, Maschauer EL, Morrison I, et al. Evidence for the efficacy of melatonin in the treatment of primary adult sleep disorders. Sleep Med Rev. 2017;34:10-22.
• Abbasi B, Kimiagar M, Sadeghniiat K, et al. The effect of magnesium supplementation on primary insomnia in elderly. J Res Med Sci. 2012;17(12):1161-1169.
• Salve J, Pate S, Debnath K, Langade D. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults. Cureus. 2019;11(12):e6466.
• Shell W, Bullias D, Charuvastra E, et al. A randomized, placebo-controlled trial of an amino acid preparation on timing and quality of sleep. Am J Ther. 2010;17(2):133-139.
• Bent S, Padula A, Moore D, et al. Valerian for sleep: a systematic review and meta-analysis. Am J Med. 2006;119(12):1005-1012.

Keep reading:

• What to take to sleep better: a guide to 5 active ingredients
• Melatonin or magnesium for sleep: real differences
• Ashwagandha: miraculous adaptogen or unfounded fad?