Lights Out, Fertility Up: Bedtime Magnesium + Ashwagandha Protocol

November 15, 2025

In partnership with

Code to Conception

Daily micro-protocols for the 90-day miracle window

Day 36 of 90

| November 15, 2025 |

🔬 Pre-Bump Biology  

Better sleep restores your HPA→HPG signaling, stabilizes gonadotropin pulses, and lowers inflammatory noise that hurts egg and sperm quality. Pairing evening magnesium glycinate (for faster sleep onset, deeper sleep) with ashwagandha (for cortisol control and male semen support) stacks two sleep-centric levers to lift fecundability and semen parameters inside the 90-day window.

Meet your pocket fertility advocate
HeyNellee helps you walk into every appointment with confidence—explaining your labs, stress, sleep, and hormones through 10,000+ verified scientific sources (many from 2025). So when your doctor says “let’s jump straight to IVF,” you can calmly show the evidence and ask, “Can we try this first?”
• Get real-time explanations of your labs & symptoms
• Pull up studies during appointments—instantly
• Avoid unnecessary interventions & regain peace of mind
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🧬 Protocol Drop  

Today’s Allopathic Protocol:
Take 200–250 mg elemental magnesium (as glycinate) 30–60 min before bed for 12 weeks. Keep it ≥4 h away from levothyroxine/antibiotics/bisphosphonates. Aim for 7–8 h sleep nightly.

Today’s Holistic Protocol:
For the male partner, take ashwagandha root extract 300 mg twice daily (≥5% withanolides) with meals for 12 weeks. For the female partner, 300 mg nightly for stress/sleep until a positive pregnancy test, then discontinue.

📚 Glossary Pop  

Elemental magnesium: The actual amount of magnesium your body receives—not the total pill weight. Doses should be listed as “elemental Mg” (e.g., 200–250 mg). Different salts (glycinate, citrate) contain different % elemental Mg per capsule.

Forward this to your partner—magnesium + ashwagandha works best as a two-player sleep-and-semen upgrade.
P.S. Tomorrow Teaser
Your next protocol pairs the ancient and the modern: five minutes of diaphragmatic pelvic-floor relaxation meets the bioheat of infrared therapy. We’ll explore which practice opens blood flow for conception—and when too much heat can quietly sabotage sperm and egg quality.

Want to learn more?

Schuster, J., et al. (2025). Magnesium bisglycinate improves sleep in adults with poor sleep: A randomized, placebo-controlled trial. Nature and Science of Sleep. https://doi.org/10.2147/NSS


Zhang, Y., et al. (2025). Sleep behaviors and time-to-pregnancy: A prospective cohort study. Fertility and Sterility. https://doi.org/10.1016/j.fertnstert.2025.03.014


Hausenblas, H. A., et al. (2024). Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial. Sleep Medicine X, 8, 100121. https://doi.org/10.1016/j.sleepx.2024.100121


Durg, S., Shivaram, S. B., & Bavage, S. (2018). Withania somnifera (Indian ginseng) in male infertility: An evidence-based systematic review and meta-analysis. Phytomedicine, 50, 247–256. https://doi.org/10.1016/j.phymed.2017.11.011


Mutha, A. S., et al. (2025). Efficacy and safety of eight-week therapy with Ashwagandha root extract in improvement of sexual health in healthy men: A randomized controlled trial. Journal of Ayurveda and Integrative Medicine, 16(4), 101155. https://doi.org/10.1016/j.jaim.2025.101155

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