By Dr. Nicole Cain ND, MA

Happiness is a good night’s sleep & here’s a natural way to make that happen!

Introducing the best natural support in reducing anxiety, stress, anger, and helping you get a good night’s sleep.

Happy Sleepy Powder is formulated with ingredients that satisfied all of our key requirements:

(1)   To effectively reduce anxiety, anger, and promote sleep.

(2)   To increase brain health and promote cognitive function.

(3)   To reduce the dosage requirements of habit-forming pharmaceutical medications and improve drug efficacy.

(4)   There are little to no side-effects for the vast majority of consumers.

Thus, Happy Sleepy Powder was born. Happy Sleepy Powder consists of 5 Key Ingredients that work synergistically to blow our criteria out of the water.

These are the ingredients in Happy Sleepy Powder:

We realize that everybody’s needs are different. While some people feel great on 100 mg of Theanine, others may need 600 mg. And while Inositol is game changing for one individual, high doses may cause nausea in others. With this in mind, and in order to get you the BEST and most PERSONALIZED results we have kept the ingredients separate so that you can mix and match based on what gives you the BEST results.

We’d love to introduce you to each of the characters in our Happy Sleepy Powder. At the end of this article we’ll also share with you our best tips on you getting you the outcomes you deserve.


The Journal of Clinical Psychopharmacology published a double-blind, controlled, random-order crossover study comparing the effect of inositol with that of fluvoxamine (which is Luvox, an SSRI antidepressant) in panic disorder.

Looking at effects in 1 month of patients taking 18 grams of inositol per day as compared to fluvoxamine up to 150 mg/day showed improvements on Hamilton Rating Scale for Anxiety scores, agoraphobia scores, and Clinical Global Impressions Scale scores were similar for both treatments.

What was different between the two is that inositol worked faster with fewer side-effects.

Researchers stated that Inositol appeared to be “superior to placebo in the treatment of depression, panic disorder, and obsessive-compulsive disorder (OCD)” and it is generally well tolerated, has minimal side effects, and can in fact increase neuroplasticity.

Another study, this one published in the Journal of American Psychiatry, found inositol as an excellent agent for reducing panic attacks. Scientists reported “the frequency and severity of panic attacks and the severity of agoraphobia declined significantly more after inositol than after placebo administration,” and the authors concluded that “inositol’s efficacy, the absence of significant side effects, and the fact that inositol is a natural component of the human diet make it a potentially attractive therapeutic for panic disorder”.

A 2022 study published in the Psychopharmacology Bulletin explored the effectiveness of inositol for treating bipolar spectrum disorders in children aged 5-12. The effects of inositol were tested both individually and in combination with omega-3 fatty acids. The results show that the combination of omega-3 fatty acids and inositol showed significant improvements in manic and depressive symptoms.

Research in 2023 suggests inositol’s promising role in mental health, particularly for managing panic disorders. Another 2023 study published in Reproductive Biology and Endocrinology even revealed its effectiveness and safety as a treatment for polycystic ovary syndrome (PCOS). Inositol significantly improved menstrual cycles, lowered body mass index (BMI), and boosted levels of sex hormone-binding globulin in PCOS patients.

Inositol Highlights:

Typical dosing: 1-13 grams per day. My favorite way to dose inositol is to put a scoop (about 13 grams) in a jug of water and sip throughout the day for all-day support. Sometimes inositol can cause a small amount of nausea if taken in too-high doses for your body. If you experience nausea either reduce the dosage or drink more water with your inositol.


Let me start by sharing with you my favorite personal theanine story. I was in medical school, studying for a big exam in our Human Anatomy class, and as I memorized muscle origin and insertions, I chugged coffee. Three cups deep, I found my thoughts spinning, heart palpitating and muscles buzzing. I called a colleague and told her that I had accidentally put my body into a state of panic, and she laughed and told me to go to the health food store and pick up some theanine.

I am so grateful I did. Because within 15 minutes of taking 100 mg of theanine, my anxiety had almost disappeared, my heart was slowing back to normal and my muscles were relaxing.

Theanine is an amazing anxiolytic. The word anxiolytic refers to something’s ability to stop anxiety in its tracks. In the research, and in clinical practice, Theanine (L-Theanine) has shown up as a reliable tool for reducing the effects of stress and Theanine’s super power is its ability to slow racing thoughts in particular. It works quickly, it’s well tolerated, and it’s extremely effective.

L-Theanine works to stop anxiety in two main ways:

  1. Theanine blocks the binding of L-glutamic acid to glutamate receptors in the brain (glutamate is an excitatory neurotransmitter) (Yoneda, 2017).
  2. L-Theanine also increases the brain’s production of GABA (Kimura, K, 2007).

In a research study published in the Journal of Biological Psychology, scientists compared theanine to placebo; their results reported the following findings in those taking the theanine:

In a 2019 study published in the Journal of Psychiatric Research, L-theanine was tested as an adjunctive treatment for Generalized Anxiety Disorder (GAD). The 10-week study found that individuals who received adjunctive L-theanine (450–900 mg) reported greater self-reported sleep satisfaction.

A 2019 review about the potential of L-theanine in managing anxiety and psychological stress also shows that daily doses of L-theanine ranging from 200 to 400 mg for up to 8 weeks are safe and lead to anti-stress effects in chronic conditions.

A 2020 systematic review published in the journal Plant Foods for Human Nutrition suggested that 200–400 mg/day of L-theanine might help reduce anxiety under stressful conditions.

This 2021 study summarized ​​the anti-anxiolytic and relaxation effects of L-theanine in tea. According to the researchers, L-theanine acts as a structural analog of glutamate and can buffer stress and anxiety by passing the blood-brain barrier.

According to this 2019 study, receiving L-theanine for 4 weeks (200 mg/day) significantly reduced depression and anxiety symptoms and promoted better sleep. Moreover, it improved cognitive functions such as verbal fluency and executive function.

Theanine Highlights:

Typical Dosing: 100-600 mg/day. My favorite way to dose Theanine is to start with 100 mg and see how you feel. Often, higher doses of theanine are required for higher levels of stress and so personalization will get you the best results. Start with 100 mg and increase until you find a dosage that you like. Try to stay under 600 mg at a time. Theanine can be dosed safely up to several times in a 24 hour period. For best results mix with other amino acids in the Happy Sleepy Powder.


Glycine is great for the entire body. It is a relaxing inhibitory neurotransmitter, reduces anxiety, builds muscle, reduces blood sugar (Qiu Y, 2018), promotes sleep (Bannai, 2012) and much more.

Glycine’s super power is not only its effectiveness in helping you get to sleep, but it is also incredibly useful in helping to improve your quality of sleep. In an article published by the American Journal of Pharmacological Sciences, researchers proposed amino acid medicine as a promising strategy for insomnia or sleeping difficulties. In regards to glycine, the authors reported that glycine can improve sleep quality, they stated: “We recently reported that glycine ingestion before bedtime significantly ameliorated subjective sleep quality in individuals with insomniac tendencies” (Bannai, 2012).

Furthermore, studies show that dietary glycine is crucial for glutathione synthesis — a substance produced by the liver that takes part in producing specific chemicals and minerals, building and repair, and immune system function. Glutathione is vital for combating oxidative stress, but low glycine levels limit glutathione synthesis. Findings show that supplemental glycine has a broad potential for protecting health, including promoting metabolism, preventing diabetes, reducing inflammation, protecting the liver, and promoting effective sleep.

A 2019 study published in Neuropharmacology found that activating glycine receptors in the lateral habenula (LHb) can alleviate anxiety and depression-like behaviors associated with alcohol withdrawal. It also showed that glycine reduced alcohol intake and suggested the effectiveness of glycine in alcohol-use disorders.

Glycine Highlights:

Typical Dosing: 500 mg all the way up to 10 grams depending on the individual. My favorite way to dose glycine is with its Happy Sleepy Powder compatriots or mixed in a big bottle of water and sipped throughout the day. Glycine has a naturally sweet flavor to it and is generally quite well tolerated.


There are four key things that you need to know about taurine:

First, scientists have effectively demonstrated that taurine reduces anxiety. In particular, it does this by modulating GABA, which is a relaxing neurotransmitter. This also makes taurine a powerful tool in combating insomnia, and panic attacks.

Considering its ability to prevent oxidative stress, taurine can also regulate homeostasis, reduce inflammation, increase membrane stability, prevent calcium accumulation, and take part in overcoming a wide range of health issues.

Secondly; taurine is amazing for your brain. Taurine content in the brain tends to decrease with age, and restoring taurine concentrations in the brain has been shown to offer impressive cognitive benefit and formation of long-term memories.

Studies also show that taurine supplementation can significantly improve cognitive functions, particularly in neurodegenerative conditions like Alzheimer’s disease. Its benefits are linked to restoring neurotransmitter functions, reducing neuroinflammation, and enhancing antioxidant capacities.

Third: Research has shown that taurine regulates your neurological system and your hormonal systems. An article published in the Journal Adv Exp Med Biol states: “Dietary supplementation of taurine results in significant health benefits in the brain, visual system, skeletal system, heart, and pancreas”.

Taurine modulates cellular processes like energy metabolism, gene expression, and protein quality control. Additionally, taurine’s potential for treating neurodevelopmental disorders and protecting against nervous system injuries shows its broad therapeutic significance.

The last superpower that you need to know about taurine is that it is an essential nutrient in those who struggle with cardiac disorders. Scientists have published dozens of articles on the benefits of taurine in heart health. This quote from the journal of Diet Suppl summarizes the literature on taurine for heart health, stating: “Taurine is an amino acid found abundantly in the heart in very high concentrations… taurine improves cardiac function”.

Moreover, a study published in the journal Nutrients emphasizes that taurine plays a significant role in various cellular functions like osmoregulation, antioxidation, and ion movement modulation. Its ability to improve conditions like diabetes also proves its positive impact on cardiovascular health.

Do you struggle with anxiety that tends to manifest in your chest?

Do you experience palpitations?

Chest pains with anxiety?

Or do you have a history of high blood pressure or heart disease?

If so, taurine might be the ticket.

Taurine Highlights:

Typical Dosing: 1500 mg/day/evening. My favorite way to dose Taurine is 1.5 grams mixed with the other Happy Sleepy Powder ingredients in a small cup of water before bed. In most individuals, taurine may reduce daytime stress by being mixed in water and sipped throughout the day.


Cortisol is a hormone that is produced by your adrenal glands in order to help you respond to stress. Cortisol increases your heart rate, blood sugar, blood pressure and enables the “fight flight” response. Oftentimes, in states where we are anxious, deal with anger or struggle with sleeping, too-high cortisol levels may be to blame. We can measure cortisol in the blood, urine, and saliva in order to assess if a person’s level is out of balance.

Fortunately, there is an excellent solution for out-of-control cortisol levels.

Phosphatidylserine (PS) (PAS) is a type of fat cell that is used by your body to manage the stress response. In fact, according to an article published in the journal, Stress, researchers found that “treatment with 400 mg PAS resulted in a pronounced blunting of both serum ACTH and cortisol, and salivary cortisol responses”.

One of our other favorite things about Phosphatidylserine is that, according to the Journal of Alternative Med. Review, supplementation with this nutrient has the potential to improve cognitive function (Kidd, PM 1999; Hendrix, 2020), but let’s not forget its effectiveness at improving stress recovery (Kingsley, 2006) (Kingsley, 2005), and sleep (Valadas, 2015).

Moreover, a study focusing on elite shooters examined the effects of Phosphatidylserine supplementation on stress indicators, neurotransmitters, mood states, and sleep quality. The findings show that a 14-day supplementation with 800 mg of Phosphatidylserine per day notably reduced stress hormones, which means it can improve performance under pressure.

A systematic review and meta-analysis assessed the efficacy of Phosphatidylserine in treating symptoms of ADHD. The study found that a daily dosage of 200–300 mg of Phosphatidylserine significantly improved symptoms of inattention in children with ADHD.

The latest research also demonstrated the anti-inflammatory functions of phosphatidylserine and suggested its effectiveness for various central nervous system (CNS) diseases.

Phosphatidylserine Highlights:

Typical Dosing:

Most research has studied “oral supplement intended to improve cognitive function, with recommended doses usually ranging from 100 to 500 mg/day”.

As such, we typically recommend you start with 100 mg once per day for 3 days, and if this is tolerated well and you see either no changes or improvement, increase to 100 mg twice per day, and again, if this is tolerated well after 3 additional days, increase by another 100 mg later in the day. Do not exceed 500 mg in one day. Best results will be achieved by dividing the dosages. Signs that your dose is too high or that this product is not the best for you may include: Your thoughts become “too clear” and may be sped-up, if you develop a headache or stomach upset or any other unwanted symptoms.

Happy Sleepy Powder

Happy Sleepy Powder Dosing Tips

Start with bedtime dosing, adding in one ingredient at a time. This is so we know what causes what. Think about it this way: We want to throw a pebble in a pond and watch the ripples. With the data regarding how you feel, we can make small and intelligent adjustments. This is as opposed to throwing a handful of pebbles in and not knowing what did what.

Typically, my favorite dosage of Happy Sleepy Powder would be as follows:

For extreme symptoms, the above mix can be used up several times in a 24 hour period (of course, always under the supervision of your trusted doctor).

That being said, everybody’s needs are different and so personalization is best.

Tips for Success:

(1)   Start with one amino acid at a time (you might add a new one every day or every three days depending on how you feel). Look at the notes above in order to select which amino acid might be best for you to start with. For example, if you have racing thoughts as a key symptom, try theanine first and phosphatidyl serine last. If you struggle with heart palpitations with anxiety, try taurine first. If you are unsure, try them in the order written above.

(2)   Begin with low doses and work your way up one at a time. A general guideline is to start at approximately 1/8th of the above listed dose. Here is how the math shakes out (you can round up or down to make this a bit easier):

(3)   Listen to your body’s feedback: For most people, these amino acids will take effect within 15-30 minutes. You might notice feeling a little more relaxed and a slowing of your thoughts. If you do not notice any changes, after 1 hour you may take a little more, consider increasing slowly depending on your response. If you are unsure, increase slowly. For example: Increase by 1/4th of a dose at a time. If you are doing a benzodiazepine taper with your doctor, it is especially important to take it slow and introduce one amino acid at a time.

Sample Schedule

This is an example from a client who struggled with:
(1) Racing Thoughts
(2) Heart palpitations, and
(3) Difficulty Sleeping

Day 1: Theanine 75 mg

Day 2: Theanine 100 mg

Day 3: Continue to up theanine if desired, add in taurine 188 mg

Day 4: Continue to up theanine if desired, increase taurine to 500 mg.

Day 5: Continue to up theanine and taurine as desired, add in inositol 1.5 grams

Day 6: Continue to up theanine and taurine as desired, increase inositol to 3 grams

Day 7: Continue to up theanine, taurine, and inositol as desired, add in glycine 60 mg

Day 8: Continue to up theanine, taurine, and inositol as desired, increase glycine to 150 mg

Day 9: Continue to increase existing amino acids as desired, add in phosphatidylserine 10 mg.

Day 10: Continue to increase as needed.


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Taurine regulates your neurological system, and your hormonal systems. “Dietary supplementation of taurine results in significant health benefits in the brain, visual system, skeletal system, heart, and pancreas.”

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This article is for educational purposes only and is not intended as medical advice. Whenever considering changing your protocol whether it includes a change of medications, supplements, diet or lifestyle, always speak with your primary care physician first.

Dr. Nicole Cain is an advocate for empowering people around the world to help themselves via her educational free resources, online courses, and membership group. You can receive the tools you need to find the root cause of your symptoms and feel healthy again.