Supplements to Help Sleep: What to Consider If You (1) Can’t Fall Asleep, (2) Wake During the Night, (3) Wake Too Early, or (4) Feel Unrefreshed

Start Here: Which Sleep Problem Best Matches You?

• (1) Can’t fall asleep (sleep onset problem)
• (2) Wake during the night (sleep maintenance problem)
• (3) Wake too early (early morning awakening)
• (4) Non-restorative sleep (you sleep, but don’t feel refreshed)

Below are supplement options that the selected merchant sources commonly associate with these patterns. Where a specific detail (exact dose/timing, strength of evidence, or who should/shouldn’t use it) is not stated on the source pages, you’ll see: “Not specified on the source page.”

(1) Can’t Fall Asleep: What Supplements Are Commonly Used?

Melatonin (often discussed for sleep onset)

Healthylife’s “Insomnia – Natural treatments” article describes melatonin supplementation in the context of improved sleep quality and morning alertness in one study, and also notes a study where melatonin combined with magnesium and zinc improved the ability to fall asleep, sleep quality, and next-morning alertness in elderly long-term care facility residents. Source

Typical dose/timing for adults: Not specified on the source page.

Valerian (often positioned for reducing time to fall asleep)

Healthylife’s A–Z of supplements states that valerian may help reduce the time to fall asleep, support a refreshing sleep, and reduce restless sleep. Source

Best form/dose: Not specified on the source page.

Magnesium (often discussed for winding down/relaxation)

Myprotein AU explains that magnesium can help activate the parasympathetic nervous system (supporting relaxation/winding down) and also describes magnesium binding to GABA receptors in the context of calming brain activity. Source

iHerb’s magnesium glycinate article describes a double-blind, placebo-controlled clinical study in older adults with insomnia where participants received 500 mg of magnesium daily for 8 weeks. Source

Which magnesium type is best for sleep: Not specified on the source page (as a universal rule).

(2) Wake During the Night: What Supplements Are Commonly Used?

L-Theanine (often positioned for sleep efficiency and wakefulness after sleep onset)

Healthylife states that L-theanine has the ability to reduce anxiety and induce relaxation and reports that clinical studies involving adults and children with ADHD who took L-theanine experienced improved sleep efficiency and less wakefulness after sleep onset (plus reduced morning fatigue). Source

Typical dose/timing for adults: Not specified on the source page.

Magnesium (often used as part of night-time relaxation routines)

Myprotein AU discusses magnesium’s role in relaxation pathways (parasympathetic nervous system activation and GABA receptor binding) in the context of winding down. Source

Valerian (often positioned for restless sleep)

Healthylife’s A–Z of supplements states valerian may help reduce restless sleep and support a refreshing sleep. Source

(3) Wake Too Early: What Supplements Are Commonly Used?

For early waking, the selected merchant sources do not provide a single, definitive supplement protocol that consistently “targets” early-morning awakening. Not specified on the source page.

That said, the same “calming + sleep-support” ingredients that merchants commonly associate with sleep quality and restlessness may be considered by some people as part of an overall sleep-support plan:

• Magnesium (Myprotein AU discusses relaxation pathways; iHerb discusses an older-adult insomnia study). Myprotein AU · iHerb
• L-theanine (Healthylife discusses reduced wakefulness after sleep onset and improved sleep efficiency in clinical studies referenced on their page). Healthylife
• Valerian (Healthylife’s A–Z lists it for fall-asleep time and restless sleep). Healthylife

Best option specifically for waking too early: Not specified on the source page.

(4) Non-Restorative Sleep: What If You Sleep but Don’t Feel Refreshed?

If your main issue is “I sleep, but I’m still tired,” many people look for supplements positioned around restlessness reduction, sleep support, and recovery.

Melatonin + minerals (magnesium + zinc) combination (study noted by Healthylife)

Healthylife’s “Insomnia – Natural treatments” notes a study in elderly long-term care facility residents where melatonin combined with magnesium and zinc improved sleep quality and next-morning alertness. Source

Night-time recovery formulas (sports nutrition positioning)

Musashi’s Sleep Recovery product page states it is designed to optimise recovery by helping relieve restlessness and induce sleep, as well as support muscle health during rest. The page also states it is formulated with amino acids, zinc, magnesium, and passion flower (which Musashi states is traditionally used in Western herbal medicine to induce sleep). Source

Whether these formulas improve objective sleep stages (for everyone): Not specified on the source page.

Quick Matching Guide: “If This, Consider That”

• Can’t fall asleep: melatonin (per Healthylife insomnia article), valerian (per Healthylife A–Z), magnesium (per Myprotein AU + iHerb magnesium article).
• Wake during the night: L-theanine (per Healthylife’s discussion of sleep efficiency and wakefulness after sleep onset), magnesium, and valerian (per Healthylife A–Z).
• Wake too early: no dedicated “early waking” protocol is specified on the selected merchant pages; consider broader sleep-support options above if appropriate.
• Non-restorative sleep: consider the combination approach discussed by Healthylife (melatonin + magnesium + zinc in an elderly study) or a night-time recovery formula positioned for restlessness/sleep/recovery (Musashi Sleep Recovery).

Safety and “Check First” Notes

Medication interactions, contraindications, and condition-specific guidance vary by ingredient and product and should be confirmed on the label of the exact item you choose. Detailed interaction lists across all these supplements are not specified on the source pages above as a comprehensive reference. When in doubt, confirm with your GP/pharmacist.

FAQ

Which supplement is best if I can’t fall asleep?

Healthylife discusses melatonin in an insomnia context and also describes a study where melatonin combined with magnesium and zinc improved the ability to fall asleep and next-morning alertness in elderly long-term care residents. Valerian is also described by Healthylife as potentially reducing time to fall asleep. Healthylife · Healthylife

What if I keep waking during the night?

Healthylife reports that clinical studies (as described on their page) found L-theanine was associated with improved sleep efficiency and less wakefulness after sleep onset in adults and children with ADHD. Magnesium and valerian are also commonly listed by Healthylife as sleep-support ingredients. Healthylife · Healthylife

Do any merchant sources give a specific solution for waking too early?

A specific, dedicated supplement protocol for “waking too early” is not specified on the source pages referenced in this article.

What if I sleep but still feel tired?

Healthylife notes improved next-morning alertness in an elderly study using melatonin combined with magnesium and zinc. Musashi positions its Sleep Recovery product as supporting restlessness reduction, sleep induction, and recovery during rest. Healthylife · Musashi

Important: This article summarises what the selected merchant sources state about sleep-support supplements. It is not medical advice. If you are pregnant/breastfeeding, under 18, have a medical condition, or take prescription medication, consult your GP/pharmacist before using supplements.

Merchant sources used (allowed domains only): Healthylife (Insomnia – Natural treatments) · Healthylife (L-theanine + sleep efficiency / wakefulness after sleep onset) · Healthylife (A–Z of supplements: valerian) · Healthylife (Sleep Support category: common ingredients) · iHerb (Melatonin alternatives) · iHerb (Magnesium glycinate benefits) · Myprotein AU (Magnesium benefits + sleep discussion) · Musashi (Sleep Recovery product page)