How To Get to the Elusive Great Sleep Everyone Talks About

You’re tossing and turning, watching the clock as morning inches closer—a sinking feeling, especially with a busy day ahead and no time to recover.

Luckily, there are some supplements for better sleep and natural sleep aids that can help you get a full eight hours. Cue better health, more energy, and less time spent counting sheep.

Scroll down to learn what causes bad sleep and how to improve it with the best sleep supplements.

What Causes Bad Sleep?

Common causes of difficulty falling asleep or disrupted sleep include stress, anxiety, poor diet, and an inconsistent sleep schedule. 

Having short periods where you can’t sleep so well is normal. Sleeplessness isn’t always a red flag.

But if these problems persist and you experience chronic insomnia, it might be time to see a medical professional or make some lifestyle changes to decrease your stress levels.

How to Achieve Better Sleep

Improving sleep quality involves addressing the root causes and developing healthy sleep hygiene practices.

Sleep hygiene refers to the habits and cozy surroundings that help you wind down and get a good night’s sleep. These include:

• A regular sleep schedule
• Cutting back on screen time before bed
• Mindfulness practices
• Dimmed lights before bed
• Dedicating 30 minutes to winding down

Getting enough morning light and exercising throughout the day can also help you fall asleep faster at night. Don’t stay in bed with the curtains closed for too long!

In addition to stress reduction and sleep hygiene, sleep supplements can support restful sleep. These can be effective tools when used alongside good sleep hygiene practices—a mix of both is always the best recipe for success.

The Best 7 Supplements for Better Sleep

Supplements for better sleep come in numerous forms. Here are some popular options for falling asleep and sleep quality.

1. Melatonin 

Melatonin supplements are one of the most well-known for sleeplessness, and for good reason!

Melatonin is a sleep-regulating hormone that we all naturally produce in the pineal gland in your brain. The hormone organizes the circadian rhythm, which controls when we feel tired, sleep, and wake up. 

Low melatonin levels can lead to sleep disturbances. Several factors, especially nighttime light exposure, aging, and certain diseases, can suppress melatonin production. 

Studies show that melatonin supplements positively affect sleep and can also help those with jet lag and sleep-onset insomnia. 

Are you curious about melatonin for sleep? This over-the-counter remedy is available in pill and gummy form. Experts suggest 1 to 2 mg 30 minutes before bed, and some state it shouldn’t be taken on a long-term basis (over 13 weeks).

2. Magnesium

Magnesium is a mineral that affects many of the body’s functions, and recent research suggests that magnesium levels can influence sleep quality and quantity. 

Most people get enough magnesium from their diet through whole grains, nuts, seeds, milk, and bananas. However, some also choose magnesium supplements to reinforce their levels. 

Experts suggest a maximum daily dose of 350 mg of magnesium for sleep. It’s available in powder, pill, and capsule form. 

Too much magnesium can lead to cramps, nausea, and diarrhea. Check with your doctor whether this sleep aid is right for you or stick below the recommended dose to avoid these problems.

3. Valerian

When it comes to natural sleep aids, valerian is always at the top of the list. 

This herbal sleep supplement is made from the valerian plant's stem and roots. The plant is native to Asia and Europe, and it is now grown in North America. 

Usage dates back to ancient times when Greeks and Romans relied on the root to treat tiredness, cramps, and migraines. 

Today, it’s available in tea, tinctures, and capsules, and it’s widely considered a safer alternative to prescribed sleeping medications. 

Limited research suggests that around 300 to 600 mg of valerian before bedtime can improve sleep quality. However, more research is needed to confirm this link further.

4. Glycine

Glycine is an amino acid and neurotransmitter that plays a starring role in the body’s disease prevention, metabolism, nutrient absorption, and sleep. 

Your body naturally gets glycine through foods (e.g., dairy, meat, and beans) or by producing it through chemical reactions. 

While your body can get glycine without supplements, research has shown that taking extra amounts of glycine can reduce daytime sleepiness and insomnia symptoms and improve overall sleep quality. 

If you’re looking for supplements for insomnia, 30g of glycine once a day tends to be a popular option.

In general, few side effects have been reported, and benefits can be felt with doses as small as 3mg.

5. L-Theanine

Whether you’re looking for the best sleep supplements or supplements in general, L-theanine will likely pop up.

Unlike other supplements on the list, the human body doesn’t produce L-theanine, and it’s not essential for our health. 

However, supplements of this compound can reduce anxiety, improve sleep quality, and help you feel more relaxed.  

L-theanine isn’t a sedative and doesn’t help you fall asleep faster. But it will enhance your sleep quality and reduce the time you wake. Ideal if you’re tired of waking up at 3 am!

6. Lavender

You’ll find lavender-scented pillows, oils, candles, and even teas. But does this purple flower actually help you sleep?

The studies say yes! Lavender does offer a small to moderate benefit for sleep, particularly as a sedative for help when falling asleep. 

Lavender oils and sprays are popular for nighttime use. You can also find lavender pills or capsule supplements, among other natural sleep aids. These are great if you want the benefits but aren’t keen on the floral scent.

7. Chamomile

Chamomile is similar to lavender in that it’s associated with sleep, but it is often not as popular as melatonin or sleep-support vitamins.

Don’t underestimate this flower, though! 

Research shows that chamomile is a mild sedative that helps to relax the nervous system and promote better sleep. In fact, studies have shown that it significantly improves sleep quality, especially among the elderly.

Chamomile tea is the most popular way to consume this sleep supplement, but it is also available in pill, tincture, and spray form.

The Bottom Line

Sleep supplements like melatonin, magnesium, and chamomile can improve sleep quality by addressing root causes like stress and imbalanced routines. 

Paired with good sleep habits, these supplements help you fall asleep faster, stay asleep longer, and wake up feeling refreshed, supporting overall well-being and daily energy. You’ll be waking up feeling refreshed in no time.

Improve your sleep quality today. Explore Hewyn’s sleep supplements now.

References 

• Adib-Hajbaghery, M. and Mousavi, S.N. (2017). The effects of chamomile extract on sleep quality among elderly people: A clinical trial. Complementary Therapies in Medicine, [online] 35, pp.109–114. doi:https://doi.org/10.1016/j.ctim.2017.09.010. 
• Arab, A., Rafie, N., Amani, R. and Shirani, F. (2022). The role of magnesium in sleep health: A systematic review of available literature. Biological Trace Element Research, [online] 201(1). doi:https://doi.org/10.1007/s12011-022-03162-1. 
• Bent, S., Padula, A., Moore, D., Patterson, M. and Mehling, W. (2006). Valerian for Sleep: A Systematic Review and Meta-Analysis. The American Journal of Medicine, [online] 119(12), pp.1005–1012. doi:https://doi.org/10.1016/j.amjmed.2006.02.026. 
• CDC (2024). About Sleep. [online] Sleep. Available at: https://www.cdc.gov/sleep/about/index.html.
• Fatemeh, G., Sajjad, M., Niloufar, R., Neda, S., Leila, S. and Khadijeh, M. (2021). Effect of melatonin supplementation on sleep quality: a systematic review and meta-analysis of randomized controlled trials. Journal of Neurology, 269(1). doi:https://doi.org/10.1007/s00415-020-10381-w.
• Griffin, R.M. (2023). Chamomile Health Benefits & Uses. [online] WebMD. Available at: https://www.webmd.com/diet/supplement-guide-chamomile.
• Harvard Health Publishing (2014). 8 reasons why you’re not sleeping - Harvard Health. [online] Harvard Health. Available at: https://www.health.harvard.edu/sleep/8-reasons-why-youre-not-sleeping.
• Kawai, N., Sakai, N., Okuro, M., Karakawa, S., Tsuneyoshi, Y., Kawasaki, N., Takeda, T., Bannai, M. and Nishino, S. (2015). The Sleep-Promoting and Hypothermic Effects of Glycine are Mediated by NMDA Receptors in the Suprachiasmatic Nucleus. Neuropsychopharmacology, [online] 40(6), pp.1405–1416. doi:https://doi.org/10.1038/npp.2014.326.
• Lillehei, A.S., Halcón, L.L., Savik, K. and Reis, R. (2015). Effect of Inhaled Lavender and Sleep Hygiene on Self-Reported Sleep Issues: A Randomized Controlled Trial. The Journal of Alternative and Complementary Medicine, [online] 21(7), pp.430–438. doi:https://doi.org/10.1089/acm.2014.0327.
• nhs.uk. (2023). How and when to take melatonin. [online] Available at: https://www.nhs.uk/medicines/melatonin/how-and-when-to-take-melatonin/.
• Rao, T.P., Ozeki, M. and Juneja, L.R. (2015). In Search of a Safe Natural Sleep Aid. Journal of the American College of Nutrition, 34(5), pp.436–447. doi:https://doi.org/10.1080/07315724.2014.926153.