Top 7 Evidence-Based Sleep Supplements You Should Have In Your Stack
A good night's sleep is essential for overall health, but for many, achieving optimal sleep can be challenging. The right sleep supplements can help, and in this article, we explore the top seven evidence-based supplements that can support your sleep. These supplements have been backed by clinical research and can enhance your sleep quality, helping you to feel more rested and energized. Let’s dive into each one and see how they work.
Inositol
Inositol, often referred to as myoinositol, is a compound that plays a crucial role in the body’s production of neurotransmitters that regulate sleep and relaxation, such as melatonin, serotonin, and GABA. It is naturally produced by the body from glucose and is a key component of cell membranes. Inositol is primarily concentrated in the brain, where it helps in the production of hormones like testosterone and estrogen. Low levels of inositol in the frontal cortex have been linked to depression and sleep disorders like insomnia, particularly in adolescents. Though research on inositol and sleep is still limited, a 2022 randomized controlled trial found that 2000 mg of myoinositol improved sleep quality and duration in pregnant women. While more studies are needed, inositol shows promise as a natural sleep aid, with anecdotal reports suggesting it may help people relax before bedtime.
Glycine
Glycine is an amino acid with a vital role in collagen synthesis, but it also plays a significant part in sleep regulation. Glycine enhances the activity of GABA, the brain's primary inhibitory neurotransmitter, which promotes relaxation and helps reduce stress. A 2012 study demonstrated that volunteers who were sleep-deprived for several days reported feeling less fatigued and sleepy the next day after taking 3 grams of glycine before bed. Other studies have supported these findings, showing that glycine can improve feelings of liveliness and reduce fatigue the following day. Additionally, glycine can help lower body temperature, a factor that has been linked to better sleep quality. For those who experience anxiety or stress when taking glycine, it might be due to an imbalance between GABA and glutamate, which can result in increased alertness. However, for most people, a 3-gram dose of glycine before bed can be an effective sleep aid. Combining glycine with NAC (N-acetylcysteine) may further support sleep by boosting the body’s antioxidant defenses, as the body’s antioxidant levels peak during sleep.
Theanine
Theanine, a naturally occurring amino acid found in tea, is known for its calming effects. It works by influencing neurotransmitters like GABA and serotonin and also reduces adrenaline levels, which helps alleviate anxiety and promotes relaxation. Theanine has long been used to enhance cognitive function and reduce stress, and it can be especially helpful for those who experience anxiety from caffeine intake. Research on theanine’s effects on sleep is promising. A 2019 study showed that 200 mg of theanine taken for four weeks improved stress levels and reduced sleep disturbances. Another study in 2023 found that a combination of 50 mg of theanine and 30 mg of caffeine improved sleep quality by decreasing the negative effects of caffeine. Theanine’s ability to promote alpha wave activity in the brain further supports its potential as a sleep aid, as alpha waves are associated with mental relaxation. If you find that stress and anxiety are keeping you up at night, theanine could be an effective supplement to help you wind down before bed.
Ashwagandha
Ashwagandha is an adaptogen commonly used for stress management and anxiety reduction. Several meta-analyses have confirmed its effectiveness in reducing stress, which in turn helps improve sleep. A 2021 study found that both healthy individuals and those with insomnia experienced significant improvements in sleep parameters after taking ashwagandha. The herb is most effective at doses above 600 mg per day and is especially helpful for those suffering from insomnia. Ashwagandha’s ability to reduce cortisol, the stress hormone, makes it a powerful ally for those looking to improve their sleep. For people struggling with chronic stress and anxiety, ashwagandha can be an essential supplement in the quest for better sleep.
Magnesium
Magnesium is another well-known supplement for promoting relaxation and improving sleep quality. It helps regulate neurotransmitters and hormones involved in sleep and stress responses. Magnesium deficiency has been linked to poor sleep, and studies show that supplementing with magnesium can improve both the quantity and quality of sleep, especially in people who are deficient. A 2023 systematic review found a correlation between higher magnesium intake and better sleep, though randomized controlled trials have shown mixed results. Magnesium has been shown to improve deep sleep, reduce sleep onset, and enhance energy levels the following day. If you struggle with sleep, magnesium supplements could be worth considering, especially if you have an existing deficiency.
Melatonin
Melatonin is a well-known supplement that plays a crucial role in regulating the body’s circadian rhythm. Supplementing with melatonin can help those who have difficulty falling asleep or suffer from jet lag. A 2021 review of 20 clinical trials found that melatonin supplementation improved sleep quality and decreased sleep disturbances, particularly in individuals with sleep disorders. Melatonin has also been shown to help reset sleep patterns for people experiencing delayed sleep phase disorder. The recommended dose of melatonin is typically between 0.3 mg to 1 mg, though some individuals may find a higher dose of up to 4 mg effective, especially for adjusting to new time zones. There’s no evidence to suggest that melatonin supplements suppress the body’s natural production of the hormone, making it a safe option for most people looking to improve their sleep.
Creatine
While not specifically a sleep supplement, creatine has been shown to counteract some of the effects of sleep deprivation. Creatine is primarily known for its role in muscle energy production, but research has revealed that it can also influence sleep patterns, especially after sleep loss. A study found that supplementing with creatine for several days improved cognitive performance and psychomotor skills in athletes following 36 hours of sleep deprivation. More recently, a 2024 study showed that creatine could increase sleep duration on workout days, enhancing sleep recovery. While creatine doesn’t directly induce sleep, it may help people get better quality sleep, particularly after physical exertion.
Conclusion
These seven sleep supplements offer a range of benefits backed by scientific research. Whether you struggle with falling asleep, staying asleep, or experiencing restful sleep, incorporating some of these supplements into your routine may help you achieve a better night’s rest. Remember, supplements alone won't replace a healthy lifestyle, but when combined with proper sleep hygiene, they can support your overall sleep health. Always consult with a healthcare provider before starting any new supplement, especially if you have underlying health conditions or are taking other medications.