If sleep is an ongoing problem for you, you should never jump straight to a supplement. Your first port of call should be to focus on the ‘bookends’ of your day (when you wake up, and when you’re winding down and preparing for bed) – if you can optimise these, a supplement might not be required.

 

Wake up: Ideally you should be getting light as soon as you wake up, this kick starts your circadian rhythm to get you up and running and ready for the day ahead. As a consequence of this you will naturally start to feel tired at the other end of the day.

 

Sleep hygiene: Essentially these are habits and practices that are conducive to sleeping well on a regular basis. Start with coming off your devices at least an hour before bed, turning off the TV, keeping your bedroom cool, rid of any artificial light and use clean bed linen. If after 20 mins you haven’t dropped off to sleep, get up and stretch, read or do something else calming before trying again.

 

When you’ve finally decided to try a sleep supplement, Supplement Needs Sleep Stack is a great place to start. On the odd occasion I have used it, I have had a deep, restful, great quality night’s sleep, with no drowsiness the following morning whatsoever.

 

Who it’s for:

 

Perfect for those struggling with stress, anxiety, racing thoughts at night, or mild sleep latency issues, especially users who avoid melatonin or prescription sleep aids.

 

What it does:

 

Magnesium bisglycinate supports GABA activity, muscle relaxation, stress reduction, and restful sleep.

 

Valerian root acts as a mild sedative through GABA modulation, helping reduce sleep onset latency.

 

L-theanine and glycine promote calm, reduce brain hyperactivity, and support more restorative sleep cycles.

 

Together, think of it as a natural nightly reset – relax, unwind, recalibrate for bed.

 

How I would use it:

 

Take 1 serving 30-60 minutes before bedtime with water or snack. On high-stress or travel nights, consider up to 2 servings, but monitor tolerance and cycle periodically for best results.

 

 

The Science:

 

Magnesium supplementation may improve insomnia symptoms in older adults

 

Study: Oral magnesium supplementation for insomnia in older adults

 

BMC Complementary Medicine and Therapies (2021)

 

https://shorturl.at/2D2f5

 

A randomised, placebo-controlled trial in elderly individuals reported that magnesium supplementation (under 1g daily, in split doses) led to improvements in insomnia symptoms without adverse events. While study quality varied, consistent positive effects on sleep were noted – suggesting magnesium’s potential to support sleep onset and reduce night wakefulness.

 

 

L‑Theanine supplementation improves sleep onset, quality, and daytime function

 

Study: Effects of L‑Theanine supplementation on quality of sleep in adults

 

Proceedings of the Nutrition Society (International Journal) – Meta‑analysis of multiple trials

 

https://shorturl.at/EPn6P

 

A systematic review of 11 clinical trials (adults & children, 50-655 mg L‑Theanine daily for up to 8 weeks) found statistically significant improvements in sleep onset latency, total sleep time, sleep efficiency, and overall sleep quality compared to placebo, all without notable side effects. Effects held whether L‑Theanine was used alone or alongside other sleep ingredients.