{"id":17867,"date":"2026-10-27T16:29:10","date_gmt":"2026-10-27T15:29:10","guid":{"rendered":"https:\/\/everydaybetter.nl\/start-every-day-better-with-nmn\/supplements-for-sleep\/"},"modified":"2026-10-27T16:29:10","modified_gmt":"2026-10-27T15:29:10","slug":"supplements-for-sleep","status":"publish","type":"page","link":"https:\/\/everydaybetter.nl\/en\/start-every-day-better-with-nmn\/supplements-for-sleep\/","title":{"rendered":"Supplements for sleep: what actually works?"},"content":{"rendered":"[vc_row][vc_column][vc_column_text]\n<h1>Supplements for sleep: what actually works?<\/h1>\n<p>If you sleep poorly, you quickly look for something to help. The range of <strong>supplements for sleep<\/strong> is huge: melatonin, magnesium, glycine, ashwagandha, valerian and L-theanine, often in combination products. But which ones have been studied in humans, what do those studies show, and what do they <em>not<\/em> do?<\/p>\n<p>On this page we compare the most commonly used supplements on evidence, dosage and safety. We start with the basics, because no supplement makes up for a poor sleep routine. This page is part of our series on <a href='\/en\/start-every-day-better-with-nmn\/'>cellular energy in everyday life<\/a>.<\/p>\n<div class='edb-summary'>\n<h2>Key points<\/h2>\n<ul>\n<li>Sleep habits (fixed times, light, caffeine, alcohol) have more effect than any supplement.<\/li>\n<li><strong>Melatonin<\/strong> helps mainly with a shifted rhythm, such as jet lag, and less with ordinary insomnia.<\/li>\n<li><strong>Glycine<\/strong> (3 grams before bed) improved perceived sleep quality in small Japanese studies.<\/li>\n<li><strong>Magnesium<\/strong> has limited evidence; the effect seems mainly relevant with low intake.<\/li>\n<li>Ashwagandha and L-theanine show small effects in a limited number of studies.<\/li>\n<li>For persistent sleep problems, a GP or sleep therapist is the right first step.<\/li>\n<\/ul>\n<\/div>\n<h2>First the basics: sleep doesn\u2019t start in a jar<\/h2>\n<p>Before you consider supplements for sleep, it pays to look at the factors with the biggest effect. According to international guidelines, cognitive behavioural therapy for insomnia (CBT-I) is the first choice for chronic insomnia, and works better and longer than sleeping pills.<\/p>\n<ul>\n<li><strong>Fixed times:<\/strong> get up at the same time every day, including weekends.<\/li>\n<li><strong>Light:<\/strong> plenty of daylight in the morning, little bright light and screens in the evening.<\/li>\n<li><strong>Caffeine:<\/strong> stop about eight hours before bedtime.<\/li>\n<li><strong>Alcohol:<\/strong> helps you fall asleep but disrupts sleep in the second half of the night.<\/li>\n<li><strong>Temperature:<\/strong> a cool bedroom helps your body temperature drop.<\/li>\n<\/ul>\n<figure><img src='https:\/\/everydaybetter.nl\/wp-content\/uploads\/2026\/10\/supplementen-voor-slaap-slaapkamer.jpg' alt='Calm bedroom with dimmed light: supplements for sleep work best alongside a good sleep routine' width='1080' height='720' loading='lazy' \/><figcaption>Light, temperature and fixed times matter more than any supplement.<\/figcaption><\/figure>\n<h2>The main supplements for sleep compared<\/h2>\n<table>\n<thead>\n<tr>\n<th>Supplement<\/th>\n<th>Dose studied<\/th>\n<th>What research shows<\/th>\n<th>Evidence<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Melatonin<\/td>\n<td>0.5\u20135 mg<\/td>\n<td>Sleep onset a few minutes faster; clearer effect with jet lag and rhythm disorders<\/td>\n<td>Reasonable<\/td>\n<\/tr>\n<tr>\n<td>Glycine<\/td>\n<td>3 g before bed<\/td>\n<td>Better perceived sleep quality and less daytime sleepiness in small studies<\/td>\n<td>Limited<\/td>\n<\/tr>\n<tr>\n<td>Magnesium<\/td>\n<td>250\u2013500 mg<\/td>\n<td>Mixed results; possible effect in older adults with low intake<\/td>\n<td>Limited<\/td>\n<\/tr>\n<tr>\n<td>Ashwagandha<\/td>\n<td>300\u2013600 mg extract<\/td>\n<td>Small improvement in sleep quality in several small studies<\/td>\n<td>Limited to reasonable<\/td>\n<\/tr>\n<tr>\n<td>L-theanine<\/td>\n<td>200\u2013400 mg<\/td>\n<td>Possibly better perceived sleep and relaxation<\/td>\n<td>Limited<\/td>\n<\/tr>\n<tr>\n<td>Valerian<\/td>\n<td>300\u2013600 mg extract<\/td>\n<td>Inconsistent results<\/td>\n<td>Weak<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>Melatonin<\/h2>\n<p>Of all supplements for sleep, melatonin has been studied the most. It is the hormone your body produces in the evening as a signal that night is coming. As a supplement, it shortens the time to fall asleep by a few minutes on average. The biggest benefit is for problems with the rhythm itself: jet lag, shift work or a delayed sleep phase. For ordinary insomnia the effect is small.<\/p>\n<p>A low dose often works as well as a high one. For rhythm problems, timing matters more than amount. Discuss long-term use, and use in children, with a doctor.<\/p>\n<h2>Glycine: the amino acid in GlyNAC<\/h2>\n<p>Glycine is a non-essential amino acid that also acts as a signalling molecule in the brain. In Japanese research, 3 grams of glycine before bed improved perceived sleep quality in people who slept poorly. In the study by <a href=\"https:\/\/link.springer.com\/article\/10.1111\/j.1479-8425.2007.00262.x\" target=\"_blank\" rel=\"noopener\">Yamadera and colleagues (2007)<\/a>, this was confirmed with sleep-lab measurements: participants fell asleep faster and reached deep sleep sooner, without changes in sleep architecture.<\/p>\n<p>A follow-up study by <a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fneur.2012.00061\/full\" target=\"_blank\" rel=\"noopener\">Bannai and colleagues (2012)<\/a> showed that glycine reduced daytime fatigue after several nights of restricted sleep. The mechanism appears to involve a slight drop in body temperature, a natural part of falling asleep.<\/p>\n<p>Caveat: the studies are small, short and largely conducted by one research group with involvement of a manufacturer. Glycine is also one of the two building blocks of GlyNAC, together with N-acetylcysteine. GlyNAC, however, is studied for glutathione, not sleep, and the doses and timing differ. Read more under <a href='\/en\/supplements-for-healthy-aging\/glynac\/'>how GlyNAC works<\/a>.<\/p>\n<figure><img src='https:\/\/everydaybetter.nl\/wp-content\/uploads\/2026\/10\/supplementen-voor-slaap-bed.jpg' alt='Bed by a window in the evening: supplements for sleep such as glycine and magnesium' width='1080' height='720' loading='lazy' \/><figcaption>In studies, glycine is usually taken shortly before bed.<\/figcaption><\/figure>\n<h2>Magnesium<\/h2>\n<p>Magnesium appears on almost every list of supplements for sleep. It is involved in hundreds of enzyme reactions and in nerve conduction, and is often recommended for relaxation and sleep. The evidence, however, is limited. A small Iranian study in older adults with insomnia found an improvement, but systematic reviews conclude that the quality of evidence is low. The effect seems mainly relevant for people with a low magnesium intake.<\/p>\n<p>There are many forms, such as glycinate, citrate and threonate. Magnesium glycinate combines magnesium with glycine and is often chosen because it is gentler on the gut. For the sleep claims of specific forms, such as magnesium L-threonate, convincing human research is lacking.<\/p>\n<h2>Ashwagandha, L-theanine and valerian<\/h2>\n<p>Besides melatonin, glycine and magnesium, three herbal and amino acid products are often sold as supplements for sleep.<\/p>\n<p><strong>Ashwagandha<\/strong> is an adaptogenic herb from Ayurveda. Several small randomized trials show a modest improvement in sleep quality and perceived stress. There are reports of liver problems with its use, and it is not recommended during pregnancy or with thyroid conditions.<\/p>\n<p><strong>L-theanine<\/strong> is an amino acid from tea said to promote relaxation without drowsiness. The evidence for sleep is limited, but the safety profile is favourable. <strong>Valerian<\/strong> has been used for centuries, but study results are mixed and often of low quality.<\/p>\n<h2>NMN and sleep<\/h2>\n<p>NMN is sometimes listed among supplements for sleep, but that is misleading. NAD<sup>+<\/sup> plays a role in regulating the biological clock, partly via sirtuins. That has led to research on NMN and sleep. The first human data are limited and mainly point to effects on fatigue and rhythm in specific groups. It is not a sleep aid. What is known can be found in our article on <a href='\/en\/sleep-optimization-and-circadian-rhythms-combined-with-nmn-key-to-improved-cellular-repair-processes\/'>NMN and sleep<\/a>.<\/p>\n<h2>Combining supplements for sleep: more is not always better<\/h2>\n<p>Many supplements for sleep combine five or more ingredients in low doses. The risk is that each ingredient is below the studied dose, while the chance of side effects or interactions increases. Choose one compound with a clear reason, at a studied dose, and assess after two to four weeks whether it does anything.<\/p>\n<p>Do you take supplements for sleep alongside sleeping pills, antidepressants, blood pressure medication or thyroid medication? Always consult your doctor or pharmacist first. This also applies during pregnancy and breastfeeding.<\/p>\n<h2>Sleep and recovery after exercise<\/h2>\n<p>Sleep is the most important recovery period after training. If you train a lot and sleep poorly, a fixed sleep rhythm will help you more than extra supplements. Read in our article on the <a href='\/en\/best-supplement-for-sports-recovery-nmn-glynac-or-tmg\/'>best supplement for sports recovery<\/a> how NMN, GlyNAC and TMG relate to recovery, and on the page <a href='\/en\/start-every-day-better-with-nmn\/your-workout\/'>boost your workout<\/a> how training, energy and recovery are connected.<\/p>\n<div class='edb-cta'>\n<h2>Sleep well, stay energised through the day<\/h2>\n<p>Sleep is the foundation of recovery. NMN is not a sleep aid, but it is studied for energy metabolism at the cellular level, as part of a daily routine alongside good sleep. Preferably take NMN in the morning. Choose from:<\/p>\n<ul>\n<li><a href='\/en\/nmn-capsules-120x250mg\/'><strong>NMN capsules 120 x 250 mg<\/strong><\/a>: 60 to 120 days, the best price per capsule.<\/li>\n<li><a href='\/en\/nmn-capsules-60x250mg\/'><strong>NMN capsules 60 x 250 mg<\/strong><\/a>: to get started, 30 to 60 days.<\/li>\n<li><a href='\/en\/nmn-powder-30-gram\/'><strong>NMN powder 30 grams<\/strong><\/a>: pure powder to dose yourself, with measuring scoop.<\/li>\n<\/ul>\n<p>All variants contain Uthever\u00ae NMN, independently tested by Intertek for a purity of 99.5% or higher. <a href='\/en\/about-everydaybetter\/nmn-certificates\/'>View the lab reports<\/a>.<\/p>\n<\/div>\n<h2>Frequently asked questions about supplements for sleep<\/h2>\n<h3>What is the best supplement for better sleep?<\/h3>\n<p>No supplement works for everyone. Melatonin has the most evidence for rhythm problems such as jet lag. Glycine showed better perceived sleep quality in small studies. A good sleep routine has more effect than any supplement.<\/p>\n<h3>How much glycine should you take before sleep?<\/h3>\n<p>In the studies, 3 grams of glycine was taken about an hour before bed. This is a studied amount, not personal advice.<\/p>\n<h3>Does magnesium help with sleep problems?<\/h3>\n<p>The evidence is limited. Magnesium may help mainly if your intake is low. With a normal diet, the effect on sleep is uncertain.<\/p>\n<h3>Can you combine sleep supplements?<\/h3>\n<p>You can, but it increases the chance of side effects and interactions without a proven larger effect. Start with one compound and consult a doctor if you take medication.<\/p>\n<h3>When should I see a doctor?<\/h3>\n<p>If you sleep poorly at least three nights a week for more than three months, if you function poorly during the day, or if you snore with breathing pauses. Then a medical assessment matters more than a supplement.<\/p>\n<h2>Conclusion<\/h2>\n<p>Supplements for sleep can make a small contribution, but they do not replace good sleep habits. Melatonin is mainly useful for a shifted rhythm, glycine is promising but has limited research, and magnesium seems mainly relevant with low intake. Choose one compound with a clear reason, use a studied dose and seek help for persistent complaints.<\/p>\n<h2>Sources<\/h2>\n<ul>\n<li>Yamadera W, et al. Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes. <a href=\"https:\/\/link.springer.com\/article\/10.1111\/j.1479-8425.2007.00262.x\" target=\"_blank\" rel=\"noopener\">Sleep and Biological Rhythms, 2007<\/a>.<\/li>\n<li>Bannai M, et al. The effects of glycine on subjective daytime performance in partially sleep-restricted healthy volunteers. <a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fneur.2012.00061\/full\" target=\"_blank\" rel=\"noopener\">Frontiers in Neurology, 2012<\/a>.<\/li>\n<li>Riemann D, et al. European guideline for the diagnosis and treatment of insomnia. <a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/jsr.14035\" target=\"_blank\" rel=\"noopener\">Journal of Sleep Research, 2023<\/a>.<\/li>\n<li>Ferracioli-Oda E, et al. Meta-analysis: melatonin for the treatment of primary sleep disorders. <a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0063773\" target=\"_blank\" rel=\"noopener\">PLOS ONE, 2013<\/a>.<\/li>\n<\/ul>\n<p><em>This information is for general education and does not replace medical advice.<\/em><\/p>\n[\/vc_column_text][\/vc_column][\/vc_row]\n","protected":false},"excerpt":{"rendered":"<p>[vc_row][vc_column][vc_column_text] Supplements for sleep: what actually works? If you sleep poorly, you quickly look for something to help. The range of supplements for sleep is huge: melatonin, magnesium, glycine, ashwagandha,&#8230;<\/p>\n","protected":false},"author":1,"featured_media":17899,"parent":9912,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"class_list":["post-17867","page","type-page","status-publish","has-post-thumbnail"],"acf":[],"_links":{"self":[{"href":"https:\/\/everydaybetter.nl\/en\/wp-json\/wp\/v2\/pages\/17867","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/everydaybetter.nl\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/everydaybetter.nl\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/everydaybetter.nl\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/everydaybetter.nl\/en\/wp-json\/wp\/v2\/comments?post=17867"}],"version-history":[{"count":0,"href":"https:\/\/everydaybetter.nl\/en\/wp-json\/wp\/v2\/pages\/17867\/revisions"}],"up":[{"embeddable":true,"href":"https:\/\/everydaybetter.nl\/en\/wp-json\/wp\/v2\/pages\/9912"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/everydaybetter.nl\/en\/wp-json\/wp\/v2\/media\/17899"}],"wp:attachment":[{"href":"https:\/\/everydaybetter.nl\/en\/wp-json\/wp\/v2\/media?parent=17867"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}