Sleep Support Supplements: What Really Works
Evidence-based guide to supplements that can improve sleep quality, from magnesium and melatonin to herbal options.
Dr. Sarah Chen
Board-certified nutritionist with 15 years of experience in clinical nutrition and supplement research.
Supplements That Support Sleep
Magnesium glycinate, L-theanine, and melatonin are among the most researched. Herbs like ashwagandha and passionflower may also help. Consistency and timing matter as much as the supplement itself.
Dosage and Timing
Take sleep supplements 30–60 minutes before bed. Start with lower doses and increase only if needed. Avoid high-dose melatonin long-term; prefer 0.5–3 mg. Magnesium glycinate is gentle and supports relaxation.
Lifestyle First
Supplements work best with good sleep hygiene: consistent schedule, dark room, limited screens before bed, and avoiding caffeine late in the day. Chat with SwiftHerb's AI for personalized sleep stack recommendations.
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