Supplements commonly used to help sleep

Below is a merchant-sourced-only overview of supplements commonly used to support sleep, using only these allowed domains for factual statements. Where a specific detail (dose, timing, strength of evidence, interactions) is not stated on the source pages cited, I’ve written: “Not specified on the source page.”

Supplements commonly used to help sleep

1) Magnesium (often positioned for relaxation/sleep quality)

• Healthylife’s sleep-support category highlights magnesium as a common sleep-support ingredient. (Healthylife)
• Healthylife also states magnesium assists in reducing anxiety and promoting sleep, and mentions it plays a role in sleep quality via involvement in converting serotonin to melatonin. (Healthylife)
• iHerb’s magnesium glycinate article notes research suggesting magnesium supplementation may help sleep and describes a study in older adults using 500 mg magnesium daily for 8 weeks. (au.iherb.com)
  Best fit (practical): restlessness, tension, or “can’t switch off.”
  Exact best form (glycinate vs citrate vs oxide): Not specified on the source page.

2) Melatonin (sleep-cycle support; often discussed for falling asleep)

• Healthylife’s “natural treatments” insomnia article discusses melatonin and notes a study where melatonin improved sleep quality and morning alertness, and also mentions melatonin combined with magnesium and zinc improved sleep outcomes in elderly long-term care residents. (Healthylife)
  Best fit (practical): difficulty falling asleep, shifted sleep schedule.
  Ideal dose and timing for adults: Not specified on the source page.

3) L-Theanine (relaxation / reduced wakefulness after sleep onset)

• Healthylife describes L-theanine as an amino acid (from green tea) with the ability to reduce anxiety and induce relaxation, and reports clinical studies (adults and children with ADHD) showing improved sleep efficiency and reduced wakefulness after sleep onset. (Healthylife)
• iHerb also lists L-theanine among “melatonin alternatives” for sleep support. (au.iherb.com)
  Best fit (practical): stress, rumination, “wired but tired.”
  Best evidence-based dose: Not specified on the source page.

4) Glycine (often positioned as a non-habit-forming sleep aid alternative)

• iHerb’s melatonin alternatives article lists glycine as one of the supplements discussed as an alternative approach for better sleep. (au.iherb.com)
  Best fit (practical): sleep quality / next-day freshness support.
  Dose and timing guidance: Not specified on the source page.

5) Herbal sleep supports (valerian, ashwagandha, passionflower)

• Healthylife’s sleep-support category page lists common ingredients including valerian root and ashwagandha. (Healthylife)
• Musashi’s Sleep Recovery product describes inclusion of passion flower, stated as traditionally used in Western herbal medicine to induce sleep. (Musashi)
  Best fit (practical): preference for herbal options, bedtime wind-down.
  Which herb is “best,” and evidence strength by herb: Not specified on the source page.

6) Zinc + Magnesium blends (ZMA-style) for athletes / recovery-focused sleep support

• Musashi’s ZMA+ page describes ZMA as a blend of zinc, magnesium aspartate, and vitamin B6, designed to support recovery and sleep quality, and notes evidence is mixed. (Musashi)
• Musashi also has content discussing magnesium and zinc together in relation to sleep quality and recovery positioning. (Musashi)
  Best fit (practical): active adults/athletes prioritising recovery routines.
  Best time to take: Not specified on the source page (generally, follow the product label).

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How to choose (simple decision guide)

• Racing mind / stress-driven sleep issues: consider L-theanine (Healthylife)
• Restlessness, muscle tension, “light sleep”: consider magnesium (Healthylife)
• Main issue is falling asleep or a shifted sleep schedule: consider melatonin (Healthylife)
• You want a “night-time recovery” formula (sports nutrition angle): consider ZMA or a dedicated night recovery product (Musashi)
• Prefer herbal sleep aids: look for valerian/ashwagandha/passionflower in sleep-support products (Healthylife)

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Safety notes (kept general)

• If you take prescription medicines, are pregnant/breastfeeding, or have cardiovascular/blood pressure concerns, confirm suitability with your GP/pharmacist.
• Product-specific contraindications and drug interactions: Not specified on the source page in the sources cited above—always check the label of the exact product you’re considering.