What supplements actually help with sleep?

The popular stack consists of magnesium L-threonate (145 mg), apigenin (50 mg), and L-theanine (100-400 mg), taken 30-60 minutes before bed. Some versions include inositol (900 mg) every other night.

Despite its long history as a herbal sleep remedy, valerian root is not recommended as a first-line supplement. Evidence from systematic reviews is inconsistent.

Be skeptical of GABA supplements and CBD products marketed specifically for sleep. The clinical evidence for both is weak.

Take 300-600 mg of ashwagandha root extract (standardized to withanolides) in the evening.

Take 100-200 mg of L-theanine 30-60 minutes before bed.

Drink 8 oz of Montmorency tart cherry juice or take an equivalent concentrate twice daily — once in the morning and once 1-2 hours before bed.

Take 0.3-1 mg of melatonin 30-60 minutes before your target bedtime. Best used for jet lag recovery, shift work adjustment, or resetting a drifted sleep schedule.

Take 200-400 mg of elemental magnesium in glycinate or threonate form, 1-2 hours before bed. Glycinate is best for general relaxation; threonate crosses the blood-brain barrier more effectively.