Sleep Supplements: Melatonin, Magnesium, and Natural Sleep Aids

Health · Oct 08, 2025 · 1 min read

Fix sleep with habits first, then add targeted supplements that don’t wreck sleep architecture.

Sleep Supplements: A Practical Playbook

Start with hygiene. Layer in targeted aids.

Melatonin (Timing Signal)

0.5–3 mg, 30–60 min before target bedtime. Best for jet lag/shift work; higher doses aren’t better.

Magnesium

Glycinate or threonate, 200–400 mg 30–60 min pre-bed for relaxation.

Other Helpful Aids

  • L-theanine 100–400 mg — calm focus.
  • Glycine 3 g — lowers core temp; better sleep quality.
  • Apigenin 50 mg — gentle GABA support.
  • Valerian 300–600 mg — mixed evidence; give it weeks.

Simple Stacks

Basic: Magnesium 300 mg + Theanine 200 mg. Advanced: + Glycine 3 g + Apigenin 50 mg.

Sleep Hygiene (Non-Negotiables)

Consistent schedule, cool/dark room, no late caffeine/screens, morning light, regular exercise.