Struggling to fall or stay asleep? You’re not alone. Millions of people deal with disrupted sleep due to stress, irregular schedules, or lifestyle factors. While improving sleep hygiene is key, certain supplements can support your body’s natural sleep-wake cycle and help you get better rest.
Here are some of the most effective supplements for better sleep — backed by science:
1. Melatonin
Melatonin is a hormone your body naturally produces in response to darkness. Supplementing it can be helpful if your sleep rhythm is out of sync — such as when traveling across time zones or dealing with shift work.
Best for: Jet lag, insomnia, circadian rhythm issues
Note: Use in low doses (0.5 to 3 mg) to avoid grogginess.
2. Magnesium
Magnesium helps regulate neurotransmitters and calm the nervous system. Low levels are linked to poor sleep quality.
Best for: General relaxation, muscle tension, anxiety-related sleep problems
Forms to look for: Magnesium glycinate or citrate (gentler on the stomach)
3. L-Theanine
Found in green tea, L-theanine promotes relaxation without sedation by increasing GABA and serotonin levels in the brain.
Best for: Falling asleep easier, reducing nighttime anxiety
Bonus: It doesn’t cause drowsiness, so it can also be taken during the day for calm focus.
4. Valerian Root
An herbal remedy used for centuries, valerian may help people fall asleep faster and improve sleep depth.
Best for: Sleep onset insomnia, especially when combined with lemon balm or hops
Note: Some people may experience vivid dreams or mild grogginess.
5. GABA (Gamma-Aminobutyric Acid)
GABA is a neurotransmitter that reduces brain activity and supports relaxation. Some supplements aim to boost its natural levels.
Best for: Racing thoughts, anxious nights, overstimulation
Note: Absorption varies between individuals — liposomal or pharma-grade versions may work better.
6. Glycine
This amino acid has a calming effect on the brain and can lower body temperature slightly — which helps signal your body it's time for sleep.
Best for: Deep sleep support, waking up refreshed
Tip: Try taking 3 grams about an hour before bed.
7. CBD (Cannabidiol)
CBD, derived from hemp, can help ease anxiety, reduce pain, and promote relaxation.
Best for: Anxiety-related insomnia, chronic pain, stress
Note: Effects vary; make sure the product is third-party tested and THC-free if needed.
Supplements can be great tools for improving sleep, but they work best when paired with healthy bedtime habits:
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Stick to a regular sleep schedule
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Limit screen time before bed
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Keep your bedroom cool and dark
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Avoid caffeine and heavy meals late in the day
If poor sleep persists, consider consulting a healthcare provider to rule out underlying conditions. With the right combination of habits and support, better sleep is within reach.