Best picks
Best supplements for sleep
Fall asleep faster, stay asleep deeper — without the morning fog.
Most people reach for melatonin. It's not usually the right first move. The supplements that actually move sleep metrics are the ones that calm your nervous system before bed — not the ones that hammer a single hormone.
Start with magnesium. Add apigenin or glycine if you race thoughts at bedtime. Keep melatonin in reserve for jet lag or shift work, at a low dose.
The picks
Top 3 for sleep
- #1Magnesium Glycinate
Best overall. 200–400 mg magnesium glycinate activates GABA and relaxes muscle tone about an hour before bed.
- Dose
- 300–400 mg
- When
- evening
- #2Ashwagandha (KSM-66)
Best for racing-mind sleep. Lowers cortisol so you actually wind down instead of lying awake replaying the day.
- Dose
- 600 mg
- When
- evening
- #3Melatonin
Best for jet lag or shift work only. Use 0.3–0.5 mg — not 5–10 mg. More melatonin makes sleep worse, not better.
- Dose
- 0.3–1 mg
- When
- evening
Before you buy
- Caffeine has a 5–8 hour half-life — afternoon coffee shows up as 2 a.m. wake-ups.
- Alcohol fragments REM; sleep feels shorter even at the same hours.
- Supplements can't out-optimize a bright screen at 11 p.m. Fix the inputs first.
Common questions
Is magnesium or melatonin better for sleep?
For most people, magnesium glycinate — it addresses the wind-down problem. Melatonin addresses the timing problem, which is a much smaller group (jet lag, shift work, circadian disorders).
How long before I notice better sleep?
Magnesium and glycine often work the first night. Deeper architectural changes (more time in deep and REM) take 2–3 weeks.
Can I take all three at once?
Magnesium + ashwagandha is a common, well-tolerated combo. Add melatonin only if you have a specific timing problem.
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