The Supplement Reality Check
Clinically Proven Options
Magnesium Glycinate
200-400mg before bed improves sleep quality by 25% and reduces nighttime awakenings.
L-Theanine
100-400mg from green tea promotes alpha brain waves for relaxed alertness pre-sleep.
Tart Cherry Juice
8oz provides natural melatonin and reduces insomnia severity by 35% in studies.
Glycine
3g before bed lowers core temperature and improves sleep depth markers by 40%.
Supplement Strategies
Timing and Combinations
Sleep Onset Stack
Magnesium + L-theanine + apigenin taken 60 minutes before bed reduces sleep latency.
Sleep Maintenance Formula
Glycine + GABA + lemon balm sustains sleep continuity without morning grogginess.
Circadian Reset
Morning melatonin (0.3mg) + evening magnesium helps recalibrate sleep-wake cycles.
Overrated and Risky Options
Valerian Root
Only 15% more effective than placebo, with potential next-day drowsiness.
5-HTP Risks
Can deplete dopamine long-term and isn’t more effective than tryptophan from food.
Melatonin Misuse
Doses above 0.5mg often cause next-day grogginess and suppress natural production.