Best Supplements for Sleep
The supplements that actually help you fall asleep faster, stay asleep longer, and wake up rested — ranked by evidence, not marketing.
Poor sleep wrecks everything — recovery, hormones, mood, cognitive function. Before reaching for supplements, fix the basics: consistent bed time, cool dark room, no screens an hour before bed. Once those are dialled in, the right supplement can genuinely push your sleep quality further.
This guide is for you if: You take 20+ minutes to fall asleep, wake up during the night, feel tired despite 7–8 hours in bed, or want to improve deep sleep quality.
See the research behind each pickThe short answer
Start with magnesium glycinate (200–400 mg before bed). Most Indians are deficient in magnesium, and fixing that alone often improves sleep noticeably. If you still have trouble winding down, add L-theanine (200 mg) to quiet a racing mind.
Melatonin works, but use a low dose (0.3–0.5 mg) — the 3–10 mg tablets sold everywhere are way more than your body needs. Ashwagandha is great if stress is what's keeping you up.
Top sleep supplements, ranked
| Supplement | Dose | Best for | Evidence |
|---|---|---|---|
| Magnesium glycinate | 200–400 mg | Falling asleep, muscle relaxation | Strong |
| L-Theanine | 200 mg | Racing mind, anxiety at night | Strong |
| Ashwagandha | 300–600 mg | Stress-driven insomnia | Strong |
| Melatonin | 0.3–0.5 mg | Jet lag, shift work, circadian reset | Strong (low dose) |
| Apigenin | 50 mg | Calming, pairs with mag | Moderate |
| Glycine | 3 g | Deep sleep quality, body temp | Moderate |
| Tart cherry extract | 500 mg | Natural melatonin source | Moderate |
Magnesium glycinate (300 mg) + L-Theanine (200 mg) — take both 30–60 minutes before bed.
Non-habit-forming, well-tolerated, and effective for most people. Add apigenin (50 mg) if you want the full "sleep trifecta."
When to take each supplement
- Magnesium glycinate: With dinner or 30–60 min before bed
- L-Theanine: 30–60 min before bed (can also take during the day for calm focus)
- Ashwagandha: 1–2 hours before bed if using for sleep
- Melatonin: 30 minutes before your target sleep time — consistency matters more than dose
- Glycine: At bedtime — it lowers core body temperature, which triggers sleepiness
- Apigenin: 30–60 min before bed, with your mag stack
Taking too much melatonin (you need 0.3–0.5 mg, not 5–10 mg). Using magnesium oxide instead of glycinate (oxide is poorly absorbed and causes stomach issues). Taking ashwagandha without food (nausea). Expecting supplements to fix poor sleep hygiene.
Track how your sleep stack affects your cortisol and recovery
eterni connects your supplements to your lab results — see what's actually improving your markers.
Get early accessFrequently Asked Questions
What is the best natural supplement for sleep?
Magnesium glycinate (200–400 mg before bed) is the best starting point. It calms the nervous system, has strong safety data, and most Indians are deficient. Pair it with L-theanine (200 mg) if you have a racing mind at night.
Is melatonin safe to take every night?
Short-term use (a few weeks) is well-supported. Long-term nightly use is more debated — your body produces melatonin naturally, and exogenous use may reduce natural production over time. Use the lowest effective dose (0.3–0.5 mg) and consider cycling: 3 weeks on, 1 week off.
When should I take sleep supplements?
Most sleep supplements work best taken 30–60 minutes before bed. Magnesium glycinate can be taken with dinner or at bedtime. Melatonin works best 30 minutes before your target sleep time. Ashwagandha for sleep is best taken 1–2 hours before bed.
Can I stack multiple sleep supplements together?
Yes, but start with one and add gradually. A well-tolerated stack is magnesium glycinate + L-theanine + apigenin. Adding ashwagandha or melatonin on top is fine for most people. Avoid stacking multiple sedating compounds at high doses without testing each individually first.
How each supplement helps sleep
Magnesium glycinate activates GABA receptors and the parasympathetic nervous system, helping your body shift into "rest and digest" mode. The glycinate form is specifically chosen because glycine itself has calming properties and the chelated form is well-absorbed without the laxative effect of magnesium citrate or oxide.
L-Theanine increases alpha brain wave activity — the relaxed-but-alert state. It doesn't knock you out; it quiets mental chatter. Studies show 200 mg improves subjective sleep quality and reduces sleep latency (the time it takes to fall asleep).
Ashwagandha works through cortisol reduction. If your cortisol stays elevated at night (common with chronic stress), it directly disrupts sleep architecture. By lowering cortisol, ashwagandha restores the natural evening cortisol dip that signals sleep.
Glycine is fascinating — it lowers core body temperature by increasing peripheral blood flow. Since a dropping core temperature is one of the strongest sleep triggers, 3g of glycine before bed can significantly improve deep sleep quality.
Sleep better. Recover faster. Age slower.
eterni tracks how your supplement stack impacts your cortisol, HRV, and recovery markers over time.
Join the waitlist