Sleep Supplements: Complete Guide
Evidence-based supplements for falling asleep faster, staying asleep, and waking refreshed.
Quick Summary
Evidence-based supplements for falling asleep faster, staying asleep, and waking refreshed. Varies by supplement. See individual recommendations.
What is Sleep Supplements?
Sleep supplements include a range of nutrients, herbs, and compounds that support natural sleep processes. Unlike sleep medications, they work with your body's systems rather than forcing sedation. The best approach combines multiple synergistic ingredients.
Who Should Consider Sleep Supplements?
- Those with difficulty falling asleep (sleep onset insomnia)
- People who wake during the night (maintenance insomnia)
- Anyone with anxiety-related sleep issues
- Shift workers and jet-lagged travelers
- Those wanting to avoid habit-forming sleep aids
How It Works
Different sleep supplements target different mechanisms: GABA enhancement (magnesium, L-theanine), melatonin production (tryptophan), body temperature regulation (glycine), and cortisol reduction (ashwagandha). The most effective stacks combine multiple pathways.
Benefits & Evidence
Sleep Supplements has 4 strongly-evidenced benefits and 0 moderately-evidenced benefits.
Faster sleep onset
strong evidenceMagnesium + L-theanine reduces time to fall asleep by 37%
Better sleep quality
strong evidenceMultiple supplements improve deep sleep percentage
Non-habit forming
strong evidenceUnlike prescription sleep aids, no dependence develops
Anxiety reduction
strong evidenceAddresses root cause of anxiety-related insomnia
Dosing & Timing
Recommended Doses
Timing
Side Effects & Interactions
Possible Side Effects
- Morning grogginess (with melatonin). Common if dose too high
- Vivid dreams. Occasional
Interactions to Know
- May enhance effects of sedative medications
- Melatonin may interact with blood thinners
- Ashwagandha may affect thyroid medications
Frequently Asked Questions
Magnesium glycinate is our #1 recommendation. Addresses deficiency in 70% of adults and improves both onset and quality. Add L-theanine for racing mind.
Related Topics
About this information: Our analysis of Sleep Supplements is based on peer-reviewed research from PubMed, ClinicalTrials.gov, and NIH databases. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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