New to all this? Start here. We'll skip the jargon and explain what actually helps you fall asleep and stay asleep, and what to be careful with.
First, the honest part: no pill beats good sleep habits. A consistent bedtime, a dark cool room, and less screen-light at night do more than any supplement. Think of the items below as gentle support on top of those basics, not a replacement.
A calming mineral, the "glycinate" form is gentle on the stomach.
Helps your muscles and nervous system wind down. A lot of people run low on it, especially with stress or heavy sweating.
A simple amino acid (a building block of protein).
Taken before bed, it may help you drift off faster and feel more rested in the morning. Mild and well tolerated.
A natural compound from green tea.
Promotes a calm, settled feeling without making you groggy, useful if a busy mind keeps you awake.
Your body's own "it's night-time" signal.
Most useful for jet lag or a shifted schedule. A little goes a long way, more is not better, and it's best used short-term.
We grade the evidence, screen every suggestion against your medicines, and tune the plan to your body, with everything graded honestly by evidence. No guesswork.
Educational information only, not medical advice, diagnosis, or treatment. Always talk to your doctor or pharmacist before starting a supplement, especially if you take medication or have a health condition.