Evidence-based supplements for better sleep
The supplements that actually move the needle on sleep aren't the ones with the loudest marketing. Here are the compounds with direct evidence for sleep onset, night-time HRV, and morning restoration — plus how we'd sequence them if you're building a stack.
The short list
A highly absorbable form of magnesium bound to glycine.
A hormone that regulates sleep-wake cycles.
The simplest amino acid, supporting sleep, collagen, and detoxification.
An amino acid from tea that promotes calm focus without sedation.
An adaptogenic herb that modulates stress response.
A flavonoid from chamomile with calming properties.
An herbal sedative traditionally used for sleep and anxiety.
The primary inhibitory neurotransmitter, taken orally for relaxation.
Frequently asked
- What is the most effective supplement for sleep?
- Magnesium glycinate has the broadest evidence for improving sleep quality, followed by low-dose melatonin (0.3–1 mg) for sleep onset. Both stack safely and address different parts of the sleep cycle.
- Can I take melatonin every night?
- Low doses (0.3–1 mg) are generally safe for nightly use, but timing matters more than dose — take it 30–60 minutes before bed. Larger doses can disrupt the next day's cycle.
- Which supplements help with staying asleep?
- Glycine and magnesium glycinate help with sleep maintenance more than sleep onset. L-theanine and apigenin reduce night-time arousal for some users.
Not sure where to start?
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