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What Actually Works for Sleep?

The sleep supplement market is massive. Most of it is garbage. Here's what actually has research behind it.

TL;DR

Best evidence: Magnesium glycinate, Melatonin (low dose: 0.5-3mg), Glycine. Moderate evidence: L-theanine, Tart cherry extract. Limited evidence: Valerian, Chamomile. Doesn't work: High-dose melatonin, most "sleep blends."

A

Strong Evidence

Magnesium Glycinate
300-400mg before bed12 studies

Improves sleep quality, especially if deficient

1-2 weeks

Note: Glycinate specifically. it's calming. Avoid oxide.

Melatonin (Low Dose)
0.5-3mg, 30 min before bed25 studies

Reduces time to fall asleep, especially for jet lag/shift work

Same night

Note: More isn't better. 0.5mg often works as well as 5mg.

Glycine
3g before bed6 studies

Improves sleep quality and reduces next-day fatigue

Same night

Note: Very safe, also supports collagen

B

Moderate Evidence

L-Theanine
200-400mg before bed8 studies

Promotes relaxation, may improve sleep quality

30-60 minutes

Note: Better for calming racing mind than sedation

Tart Cherry Extract
480mg extract or 8oz juice5 studies

Contains natural melatonin, may extend sleep time

1-2 weeks

Note: Juice has calories; extract is concentrated

C

Limited Evidence

Valerian
300-600mg before bed9 studies

Mixed results in studies, some people swear by it

2-4 weeks

Note: Smells terrible. Results inconsistent.

Chamomile
270mg extract or tea3 studies

Mild sedative effect, mostly in elderly

Same night

Note: Won't knock you out. Gentle.

F

Doesn't Work As Marketed

Not more effective than low dose, more side effects

N/A

Note: More is not better. Can cause next-day grogginess.

CBD for Sleep
Various2 studies

Evidence is weak and inconsistent

N/A

Note: May help anxiety, but not a direct sleep aid.

Real Talk

Sleep supplements should be a last resort, not first. Sleep hygiene (dark room, cool temp, consistent schedule, no screens) matters more than any pill. Fix that first. Supplements are for fine-tuning, not fixing a broken system.

What Else Actually Helps

  • Sleep hygiene. dark, cool, consistent schedule
  • No caffeine after 2pm (it has a 6-hour half-life)
  • Blue light blocking 1-2 hours before bed
  • Exercise. but not within 3 hours of bed

The Bottom Line

Try magnesium first (most people are low anyway). Add low-dose melatonin for falling asleep. Glycine is underrated. Skip the $60 sleep blends.

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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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