CHECK SUPPLEMENTAll Myths
sleep42 Studies
47,000+ trials analyzed
59,000+ interactions
Not FDA evaluated

Do Sleep Supplements Actually Work?

PARTIAL

Some do. Kinda. Melatonin genuinely helps with timing and jet lag. Magnesium helps if you're low. But no pill fixes bad sleep habits. The $600 million sleep supplement industry is mostly selling expensive hope.

The Numbers

Truth Score5/10

How much scientific truth is there?

Marketing Hype8/10

How much is just marketing?

Marketing vs Reality

What Marketing Says

  • "Fall asleep faster, stay asleep longer"
  • "Non-habit forming" (unlike prescription sleep meds)
  • "Wake up refreshed, not groggy"
  • "Clinically proven formula" (citation needed)

What Science Says

  • Melatonin works for circadian rhythm stuff (jet lag, shifting sleep schedules). Less effective for just "sleeping better." And 0.5-3mg works as well as 10mg.
  • Magnesium glycinate has a mild calming effect and helps if you're deficient. Most people are somewhat low.
  • L-theanine promotes relaxation. Whether that translates to better sleep? Evidence is meh.
  • Those proprietary herbal blends? Usually underdosed everything. Valerian, passionflower, etc. have weak evidence even at proper doses.

Reality Check

Here's the thing. Sleep supplements treat symptoms. If you're doom-scrolling until 1am with all the lights on and drinking coffee at 6pm, no supplement on earth is going to fix your sleep. The actual best sleep aids are free: darkness, a cool room, consistency, no screens.

What To Do Instead

  • 1Fix the basics first. Dark room. Cool temperature (65-68°F). Same bedtime every night.
  • 2Screens off an hour before bed. Blue light suppresses melatonin production. Yes, actually.
  • 3No caffeine after early afternoon. It has a 5-6 hour half-life. That 3pm coffee is still in your system at 9pm.
  • 4If you want to try supplements: start with 0.5-1mg melatonin OR 300mg magnesium glycinate. Not both. Not a 12-ingredient stack.

The Exception

Shift workers and frequent flyers get real benefit from properly-timed melatonin. People with clinically low magnesium genuinely sleep better after supplementing. Those are specific situations, not general fixes.

The Bottom Line

Fix your sleep hygiene first. It's free and works better than pills. Supplements are a distant backup option.

Related Supplements

Melatonin

Works for timing. Keep dose LOW. 0.5-1mg is plenty.

Magnesium Glycinate

Calming. Helps if you're deficient (most are)

L-Theanine

Relaxing, pairs well with tea. Sleep evidence is weak.

But Wait...

That's actually too much. More melatonin isn't stronger. It can mess up your rhythm more. Try 0.5-1mg instead. Seriously.

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About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.

Moderate Evidence

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