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The Best Supplements for Every Sleep Problem

April 21, 2025

Lack of quality sleep can really mess with your life.

It makes you cranky, less patient, irritable, lethargic, and foggy-headed.

And that can throw off everything—from how well you eat and how much you move, to whether you’re sharp and productive at work or snapping at the person you love most.

So yeah, people get desperate. They’re looking for anything that can help them sleep better right now—— including supplements.

But with so many options, how do you know which one to take? And once you do—how do you know if it’s actually helping?

I put together a quick visual guide that breaks it all down. It’ll help you match the right supplement to your specific sleep issue—and give you clear signs to track whether it’s working.

Set the Stage for Better Sleep

To be clear: If you’re doing things that disrupt your natural sleep cycle, supplements can only do so much. For the most meaningful results, you need to stop working against yourself.

Here’s a full list of sleep basics, but below is the quick version:

Wake up and go to bed at the same time every day. This is super important: It resets your internal clock and helps your body wind down naturally.
Cut off caffeine by around noon. It sticks around in your system for hours—too late in the day, and it can still be active at bedtime. (Some individuals metabolize caffeine faster than others but earlier is usually better.)
Cool it on the alcohol. Even one drink can mess with your sleep quality. Two makes it worse—and it keeps deteriorating from there.
Get outside in the morning. Natural light early in the day helps sync your circadian rhythm. A morning walk gives you bonus stress relief.

What to Take—and How to Know if It’s Working

Supplements can be really useful—but only if you’re clear on the specific problem you’re trying to solve.

Think of it like an experiment. Start with one change, stick with it for two weeks, and track what happens.

Wearables like Apple Watch, Oura, or WHOOP can give you feedback automatically—but a simple note on your phone can work well, too. Try logging:

How long it takes you to fall asleep (this is called “sleep latency,” and it’s a great signal for stress or circadian issues)
How many times you wake up during the night (waking briefly once or twice can be normal—but frequent or prolonged waking usually means your sleep isn't restorative)
How rested you feel in the morning (rate 1–10)
How productive or focused you felt that day (rate 1–10)
Your overall mood (rate 1–10)
Any unwanted side effects like grogginess, digestive issues, or weird dreams

Now, use the chart below to find the best match for your specific sleep challenge.

The Best Supplement for Every Sleep Problem

Use this chart to find your match. You’ll see some supplements more than once—that’s because they really are the best fit for multiple sleep challenges.

Sleep Problem	Best Supplement	When & How Much	How to Know It’s Working	How to Know It’s Not (or When to Stop)
Trouble falling asleep	Melatonin (0.5–1 mg)	Take 30–60 minutes before bed	You fall asleep more easily within 20–30 minutes, without grogginess in the morning	You still have trouble falling asleep or feel groggy the next day—consider stopping or lowering the dose
Racing thoughts or nighttime anxiety	GABA (250–500 mg) with L-theanine (100–200 mg)	Take 30–60 minutes before bed	Your mind feels calmer and quieter, and you fall asleep more easily	You feel no change in mental state or feel overly sedated or groggy
Waking in the middle of the night	Magnesium glycinate (400–500 mg)	Take 1 hour before bed	You wake up less often or fall back asleep more easily	You continue to wake frequently or experience loose stools (a sign of too much magnesium)
Circadian rhythm issues (jet lag, shift work)	Melatonin (0.5–1 mg)	Take 1–2 hours before target bedtime	Your sleep timing gradually shifts and you feel more alert in the morning	You feel groggy during the day or your sleep schedule doesn’t adjust—may need to fine-tune timing or stop use
Hormonal sleep issues (perimenopause, menopause)	Magnesium glycinate (400–500 mg)	Take 1 hour before bed	You fall asleep more easily, wake less often, or sleep feels deeper	You still wake often or have night sweats—may need to explore additional hormone support

Want more help with your sleep?

Check out my FREE Sleep Masterclass, where I give you a comprehensive 8-lesson video guide on how to achieve better, deeper sleep—so you can get the restorative nightly rest you need and deserve.

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