Sleep support
Sleep support supplements: timing the wind-down
Late-evening cues, taken 30 to 60 minutes before lights-out.
Key takeaways
- 30 to 60 minutes before bed, in dim light.
- Melatonin lower is usually better, 0.3 to 1 mg often beats 5 to 10 mg.
- Combine timing signal (melatonin) with relaxation (magnesium, glycine, theanine) for full effect.
- Avoid stacking with alcohol or sedative medications.
What this category covers
Sleep supplements split into two categories. Timing signals (melatonin) tell the body it is biological night. Relaxation aids (magnesium glycinate, glycine, L-theanine, GABA, valerian, passionflower) lower arousal and ease the transition into sleep. The best routines combine one of each, not stack five sedatives.
How timing differs across sleep support
30 to 60 minutes before lights-out in dim light. Melatonin: 0.3 to 1 mg sublingual. Magnesium glycinate: 200 to 400 mg with water. Glycine: 3 g in water. L-theanine: 100 to 400 mg. Valerian: 300 to 600 mg standardized extract. Pick a stack of two or three, not all of them.
Every sleep support we cover
5-HTP
before bed
Apigenin
before bed
California Poppy
before bed
Chamomile
before bed
GABA
before bed
Glycine
before bed
Glycine (high-dose)
before bed
Hops
before bed
L-Theanine (Suntheanine)
before bed
Lemon Balm (Melissa)
before bed
Magnesium Glycinate (PM)
before bed
Magnolia Bark
before bed
Melatonin
before bed
Passionflower
before bed
Valerian Root
before bed
ZMA (Zinc + Mg + B6)
before bed
Zylkene (Casein Decapeptide)
before bed
Common pairings
FAQ
Is melatonin habit-forming?
No physical dependence in the literature, but psychological reliance is real, use it for circadian problems rather than nightly forever.
What dose of melatonin?
Start at 0.3 to 1 mg, taken 30 to 60 minutes before bed. Higher doses often produce more side effects without better sleep.
When should I see a doctor about sleep?
Daytime sleepiness despite 7+ hours, loud snoring with witnessed apneas, or chronic insomnia lasting more than a month, supplements are not the right tool.
Explore other categories
- VitaminsFat- and water-soluble micronutrients with very different timing rules.
- MineralsBioavailability hinges on what you take alongside and what you space apart.
- Essential fatty acidsFat-soluble. Take with a meal that contains some fat to avoid reflux and aid absorption.
- Amino acidsOften flexible, but a few (creatine, beta-alanine) reward consistency over timing.
- ProbioticsSurvival through stomach acid usually matters more than the exact clock time.
- Herbals & adaptogensEnergizing vs calming herbs need very different time-of-day placement.