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In today’s fast-paced world, quality sleep is becoming an unattainable luxury for many of us. Stress, blue light from screens, and a busy daily schedule take their toll in the form of tossing and turning in bed and fatigue after waking up. If you also long for deep and quality sleep, we have prepared an overview of several effective dietary supplements that can help you rediscover the magic of an undisturbed night.
In the article, you will learn about these dietary supplements:
Why Support Sleep?
We spend almost a third of our lives doing it, and yet we often perceive it only as pressing the “pause” button. The day ends, we close our eyes, wake up in the morning, press the imaginary “start” button, and simply continue on. But what really happens in the hours in between? It’s definitely not wasted time. On the contrary, it is a moment when the most important things happen in our body.
While you are sound asleep, your body starts intensive internal maintenance. A team of technicians sets out to the muscles, giving them regular service after a demanding day. The immune system trains its special units so that you are prepared for any external threat. And your brain? It turns into a diligent archivist. It goes through all the experiences, thoughts, and information, deletes mental spam, and arranges all those imaginary drawers so that everything is perfectly in order for the next day.
Cheating on sleep is like saying to this whole team: “Take a day off today, I’ll manage somehow.” You might succeed one day, but soon you will start running on debt. Looking for ways to improve sleep is not just an unnecessary luxury. On the contrary, it is a way to be full of energy, have a clear head, and be 100% ready for the next day. And if you already have the basics of sleep hygiene fine-tuned, for example, you go to bed at the same time in a sufficiently darkened bedroom with an optimal temperature, then you have certainly wondered if your efforts could also be supported by a suitably chosen dietary supplement.
The Best Dietary Supplements for Improving Sleep Quality
1. Natural herbal extracts and adaptogens
1.1. Valerian (Valeriana Officinalis)
When it comes to supporting sleep, valerian is no newcomer. This herb is also known as medicinal valerian, or cat’s valerian. It has an almost stellar reputation that dates back thousands of years. Historical mentions of its use appear as early as the 1st century AD. In the Middle Ages, it was even a proven aid for nervous disorders and insomnia.[1]
Its magic lies in the complex action of a number of active substances, for which there are indications that they could affect several systems in the brain. The most important is probably the influence on GABA receptors, which play a role in calming the brain and the entire nervous system. Apparently, it can also influence the
How to Use Valerian?
- If you decide to try valerian, the recommended dose of root extract ranges between 300–600 mg.
- In the case of dried root, the ideal amount is about 2–3 grams, for example, in the form of capsules or even tea.
- Studies show that the best time to take it is 30 minutes to 2 hours before bedtime. [3]
- It is also important to remember that valerian should not be combined with drugs with a sedative effect.
1.2 Lemon Balm (Melissa Officinalis)
We associate the pleasant, delicate lemon scent of lemon balm with peace and well-being. It is no coincidence that our grandmothers used to brew tea from it, and its reputation as a medicinal herb was presented by the father of pharmacology, Dioscorides, in his famous work De Materia Medica. Since then, it has been a mainstay in the arsenal of natural supplements for calming.
However, it is not just about the pleasant taste. Lemon balm contains substances that, according to scientists, actively interfere with what is happening in our brain. Specifically, its trick is apparently the ability to influence the concentration of the neurotransmitter GABA, specifically to reduce its breakdown. In addition, some components of lemon balm can bind directly to
How to Use Lemon Balm?
- An effective daily dose is most often stated in the literature as around 600 mg of extract daily.
- You can find it in the form of the aforementioned tea, more convenient capsules, or also tinctures. [4]
1.3. Chamomile (Matricaria Recutita)
Our herbal trio is completed by chamomile, also known as German chamomile or, colloquially, wild chamomile, and scented mayweed. A plant that we all know intimately from tea bags. But its role does not end with warming and a pleasant taste. It is traditionally valued for its ability to induce calming and prepare the body for rest, which makes it an ideal aid for falling asleep.
It is assumed that its calming effect is due to the content of certain bioactive substances in the chamomile flower, especially flavonoids (e.g., apigenin) and terpenes. These substances probably
How to Use Chamomile?
- While tea is great for overall calming, more concentrated forms are often used for a targeted effect.
- The most common dose of extract in the form of capsules, tablets, or tinctures before bedtime ranges from 400 to 800 mg.
1.4. Ashwagandha (Withania Somnifera)
Our herbal section concludes with the queen of Ayurvedic medicine, ashwagandha, also known as Withania somnifera, Indian ginseng, or winter cherry. It belongs to the so-called
Primarily, it works as an effective stress manager, as it demonstrably reduces the level of the stress hormone cortisol. When there is too much cortisol in the body in the evening, it acts as an imaginary alarm clock that prevents falling asleep. By suppressing this stress response, ashwagandha indirectly removes one of the main barriers to falling asleep peacefully.
Secondly, and this is even more interesting, modern research shows that ashwagandha also has a direct effect on sleep. A comprehensive analysis of several studies confirmed that people taking ashwagandha experienced a statistically significant improvement in overall sleep quality, a reduction in the time it takes to fall asleep, and a reduction in the number of nighttime awakenings. It is assumed that some of its components (e.g., triethylene glycol) may have a natural sedative effect and act on calming GABA receptors in the brain. [14, 15]
How to Use Ashwagandha?
- In scientific studies that confirmed positive effects, the most common dose used was in the range of 300–600 mg of standardised root extract daily.
- As an adaptogen, it works best with regular and long-term use (at least for several weeks).
- You can choose from convenient capsules, tablets, tasty jelly candies, or powders, which you can easily mix and enjoy as an evening drink. To ensure the best possible effect, it is advisable to reach for a high-quality standardised extract, such as KSM-66®, which guarantees a precise content of active substances (withanolides).
If you want to learn more about ashwagandha, you can find all the details in our article Ashwagandha: Effects, Benefits, and Recommended Intake Through the Lens of Science. And if you are interested in adaptogens more comprehensively, then you should definitely not miss the article Adaptogens: Natural Substances That Help Manage Stress.
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2. Amino acids and neurotransmitters
2.1. Glycine
Glycine is a conditionally essential amino acid, which means that the body can create it, but in certain situations, it may be necessary to supplement it. It has a number of important functions in the body and is naturally found in most protein-containing foods. However, to achieve specific effects on sleep, you would have to eat a lot of them. Thus, the possibility of targeted supplementation through supplements is offered.
Its secret weapon is the influence on NMDA receptors. They are involved in many processes, but for us, their role in regulating sleep cycles and body temperature during the night is crucial. Just reducing body temperature is one of the signals to the body that it is time to fall asleep and deeply rest. Thanks to this, sleep improvement, as well as reduced fatigue and less drowsiness during the following day, even after a subjectively worse night, were observed in people supplementing with glycine.[6]
How to Use Glycine?
- A positive effect was observed at a dose of around 3 g of glycine, ideally 30–60 minutes before bedtime.
- A great advantage is that its powder form has practically no taste and dissolves easily in water or tea, so it can become an inconspicuous but effective part of your evening routine.
- In addition to the powder form, you can of course also get it in convenient capsules or tablets. [6]
2.2. Tryptophan and 5-HTP
This key pair of substances plays a crucial role in our body in regulating mood and sleep. It all starts with tryptophan, an essential amino acid that the body cannot create and we must regularly receive from food. But what role do they play together in relation to sleep?
Imagine their cooperation as a domino effect. The first piece is tryptophan, which in the brain becomes a substance called 5-HTP (5-hydroxytryptophan). Subsequently, the key neurotransmitter serotonin is formed, also known as the “hormone of happiness and well-being.” When it gets dark, serotonin is further converted into the hormone melatonin, which gives our body a clear signal that it is time to go to bed. This process helps not only with falling asleep, but especially with maintaining sleep and reducing the number of awakenings during the night. [7] [16]
How to Use Tryptophan and 5-HTP?
- Scientific studies suggest that it benefits most people who are struggling with mild to moderate insomnia, for example, due to stress or a difficult period.
- The reason is logical. If someone naturally has a lower level of serotonin, tryptophan supplementation works as a key to replenishing it to an optimal level.
- The most researched dose seems to be an amount exceeding 1 g of tryptophan daily. [7]
- When it comes to 5-HTP, doses in the range of 100–300 mg, taken approximately 30–60 minutes before bedtime, are usually recommended to support sleep. [16]
2.3. GABA
No less interesting is gamma–aminobutyric acid, known as GABA. This special amino acid is also the main inhibitory, i.e., suppressing, neurotransmitter in our brain. Its task is to calm nerve activity, thus preventing overload. It is not surprising that its low levels are often associated with chronic stress and sleep disorders.
So what can we expect from GABA supplementation? Current research suggests that it could be a valuable aid for faster and calmer falling asleep. It seems to help our body shift dominance from the activation system (sympathetic), which is associated with performance and wakefulness, to the calming system (parasympathetic), which is responsible for rest and regeneration. Its effectiveness is still under investigation, as GABA taken from food probably only penetrates the brain to a limited extent. Further studies are therefore needed to confirm the long-term effects on overall sleep quality.[8]
How to Use GABA?
- In studies, a dose in the range of 100–300 mg taken approximately 30–60 minutes before bedtime most often appeared to support sleep.
- Positive results were achieved when taken for several weeks. [8]
- Here, too, you can choose between well-soluble powder or more convenient and practical capsules.
3. Sleep hormone, vitamins, and minerals
3.1. Melatonin
If we were to name the chief manager of our sleep, it would be melatonin. It is no coincidence that it is nicknamed the “hormone of darkness.” It is a substance that our body produces on its own. As soon as it gets dark and our eyes stop perceiving light, melatonin begins to be released into the blood and, as a messenger, spreads the message throughout the body that it is night and time to rest. This is how it puts our internal clock (circadian rhythm) in order.
So what exactly does melatonin supplementation do? Modern scientific analyses show that it has a very versatile benefit. They confirm that it can improve the overall subjective feeling of sleep quality (using the PSQI questionnaire). In addition, however, it also brings two specific measurable benefits, namely reducing the time it takes to fall asleep and prolonging the total sleep time.
It seems to be particularly useful for people with primary sleep disorders and also for seniors, whose natural production of this hormone decreases with age. Moreover, due to its influence, it is an excellent aid for travellers, as it also helps to alleviate the subjective feeling of fatigue due to jet lag.[9] [10]
How to Use Melatonin?
- The dosage of melatonin is highly variable. While scientific studies have often tested doses in a wide range, typically up to 10 mg, in the EU, dietary supplements are commonly available in doses from 0.3 mg to 1 mg. This amount is usually taken one to two hours before bedtime.
- Interestingly, higher doses do not automatically mean better effects for everyone. Even with low doses (including those below 1 mg), beneficial effects have been observed, similar to higher doses. [9] [10]
You can learn more about melatonin in our article Melatonin – Does it really improve sleep and help you fall asleep?
3.2. Magnesium
This mineral, with many notable effects on the body, has been reigning among dietary supplements for some time. But how does it fare in the area of sleep? Scientific studies show that its role is complex and very promising. Although the evidence is not yet 100% conclusive, some analyses have shown specific improvements, such as reducing the time needed to fall asleep and increasing the total sleep duration.
Its strength lies primarily in its versatility. It doesn’t work in just one way, but in several ways simultaneously. In the brain, it functions as a natural regulator. It helps to dampen signals that overstimulate it while supporting the function of the calming neurotransmitter GABA. Its ability to lower levels of the stress hormone cortisol is also very important, as elevated evening levels are a common cause of sleep problems. And most interestingly, magnesium can even increase the concentration of the sleep hormone melatonin in the body. [11] [12] [13]
How to Use Magnesium?
- Analysis of scientific studies shows that positive effects on sleep were observed across a wide range of doses. The effective daily intake of elemental magnesium in successful studies ranged from 200 mg to about 730 mg.
- For the best absorption, it’s advisable to opt for organic forms such as citrate or bisglycinate, which are much more bioavailable for the body than inorganic forms, such as magnesium oxide.
- It’s ideal to divide this dose into two to three smaller doses throughout the day. For maximum effect, regular use for up to several weeks is recommended. You can choose from capsules, effervescent tablets, soluble powder or a convenient shot. [11] [12] [13]
You can find more information about magnesium in our blog article Cramps, fatigue, irritability or sleep. What else does magnesium affect?
4. Multi-component complexes
Not sure which substance to reach for first? For those looking for a simple and well-thought-out solution, there are multi-component complexes. They work as a well-coordinated team, where individual components are carefully combined to complement and enhance each other’s effects. You’ll get synergistic support in one product, without the need to think about combining and dosing.
If you prefer such an “all-in-one” solution, here are a few examples of proven complexes:
- Sleep & Relax (drink) – A popular choice for evening relaxation. It combines magnesium, GABA, L-tryptophan, and a range of herbal extracts (including valerian and ashwagandha) for those who want to unwind and tune into sleep at the end of the day.
- Sleep & Relax (capsules) – A blend whose key component is the sleep neurohormone melatonin, which is an ideal part of the evening routine before bed. It is supplemented with a proven herbal combination of valerian, lemon balm, chamomile, and L-theanine. A popular choice for anyone dealing with falling asleep.
- Pink Calm – An ideal helper for women looking for support for their evening well-being. It combines the power of adaptogens like ashwagandha and ginseng with classic herbs (valerian, chamomile, hops). A popular choice for self-care at the end of a demanding day.
- VitaCalm – A product based on premium adaptogens such as KSM-66® ashwagandha, Rhodiola rosea, and ginseng. These substances are sought after in connection with mental well-being and overall harmony.
- Night XP – A special loot designed for all gamers and e-sports players who take gaming seriously. After a long grind, it’s time for a proper cooldown. This blend contains a combo of glycine, L-tryptophan, neurotransmitter GABA, valerian, and ashwagandha, which are popular for supporting evening respawn into a new day. Ideal preparation for the next quest!
How to choose the ideal supplement for sleep support? Quick overview and comparison
| Valerian | Direct calming, improvement of deep sleep | Problems with falling asleep, nervousness, restlessness | 300–600 mg of extract |
| Lemon balm | Relaxation, reduction of tension and anxiety | Stress, which prevents sleep, and nervous tension | approx. 600 mg of extract |
| Chamomile | Gentle calming, preparation for sleep | Mild difficulties with falling asleep, evening ritual | 400–800 mg of extract |
| Ashwagandha | Reduction of stress and cortisol | Sleep disrupted by long-term stress | 300–600 mg of extract |
| Glycine | Improvement of sleep quality, temperature regulation | Frequent waking, daytime fatigue | approx. 3 g |
| Tryptophan | Support for serotonin and melatonin production | Mild insomnia, maintaining sleep | > 1 g |
| 5-HTP | Direct precursor for serotonin production | Problems with falling asleep, mood support | 100–300 mg |
| GABA | Rapid suppression of nervous activity | Overloaded mind, difficulty “switching off” | 100–300 mg |
| Melatonin | Regulation of sleep cycle, signal for falling asleep | Problems with falling asleep, jet lag | 0.3–1 mg |
| Magnesium | Overall relaxation, support of GABA and melatonin | Stress, muscle tension, restless sleep | 200–730 mg |
In addition to the substances mentioned in our article, other interesting plants and components are being studied in relation to sleep, such as the popular lavender, St. John’s wort, inositol or passion flower.
FAQ: Frequently Asked Questions about Supplements and Sleep
How Long Does it Take for Sleep Supplements to Start Working?
Some substances, such as melatonin or GABA, act quickly, usually within an hour. On the other hand, with adaptogens like ashwagandha or minerals like magnesium, the full effect often manifests only after several weeks of regular use.
Can I Combine Different Substances?
Yes, some combinations, such as magnesium with melatonin, complement each other well. However, be careful when taking several calming herbs simultaneously and always start with one substance to understand its effect. If you don’t want to experiment on your own, you can also opt for a proven multi-component complex that already contains a well-thought-out functional blend.
You can read more about sleep hygiene and other tips on how to improve your sleep in our following articles:
- How To Fall Asleep Quickly? Try These Simple Tips For A Better Sleep.
- Uncover the Secret of Quality Sleep with the 10-3-2-1-0 Rule
- How to Improve Sleep and How It Affects Health and Muscle Growth?
Conclusion
As we have shown, the path to better quality sleep has many forms, and the world of dietary supplements offers a wide range of helpers. Each of the presented substances has its unique place and mechanism of action, and it’s up to you which direction you choose. The key to success is to understand where your problem lies and try to experiment.
You can choose the path of targeted supplementation and opt for an individual substance or combine them. Those looking for comprehensive support can bet on synergistic complex blends that combine multiple proven substances for maximum effect. Remember that quality sleep is not a luxury, but an absolute foundation of every day, your health, and energy.
Do you know someone in your circle who might also find this information useful? Share this article with them and help them on their journey to better sleep!
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