Sleep supplements work through different mechanisms. Some help you fall asleep, others improve sleep quality, and some do both. The best choice depends on your specific sleep issue.
Most Effective Options
Magnesium activates the parasympathetic nervous system, helping you relax. The glycinate form is well-absorbed and the glycine component adds its own sleep benefits. Most effective if you're deficient, which many people are.
Glycine lowers core body temperature, which signals your body it's time to sleep. Studies show it improves subjective sleep quality and reduces daytime fatigue. Also supports next-day cognitive function.
L-theanine promotes alpha brain waves (relaxed but alert state) and increases GABA. Doesn't cause grogginess. Can be combined with other sleep supplements.
Situational Options
Melatonin signals your body that it's time to sleep. Most useful for jet lag, shift work, or when your sleep schedule is disrupted. Less is often more with melatonin. Start low.
Apigenin is a flavonoid from chamomile that binds to GABA receptors, promoting relaxation. Milder than prescription sleep aids. Works well for some people, others notice little effect.
Sleep Support Stack
A combination that addresses multiple aspects of sleep.
| Ingredient | Dose | When |
|---|---|---|
| Magnesium Glycinate | 300-400mg | 1 hour before bed |
| L-Theanine | 200mg | 1 hour before bed |
| Glycine | 3g | 30 min before bed |
Beyond Supplements
- •Consistent sleep schedule matters more than any supplement
- •Blue light exposure in the evening disrupts melatonin production
- •Caffeine has a 6-hour half-life and affects sleep even if you feel fine
- •Room temperature of 65-68F is optimal for most people
Note: Chronic insomnia should be evaluated by a healthcare provider. These supplements support sleep but don't treat underlying sleep disorders.