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I cannot fall asleep at night. What supplements actually help?

ClaudediscoveryCollected Jun 11, 2026, 19:56 UTC

Verbatim response from Claude

Here are supplements with decent evidence behind them:

Most Reliable Options:

  • Magnesium Glycinate (Nature Made, Thorne, or Pure Encapsulations) - helps relax muscles and calm the nervous system; glycinate form is gentler on digestion
  • Melatonin (Natrol or Life Extension) - works best for resetting sleep timing; use low doses like 0.5-1mg, not the common 10mg (which is often too much)

Also Worth Trying:

  • L-Theanine (Jarrow Formulas or NOW Foods) - promotes relaxation without drowsiness; pairs well with magnesium
  • Ashwagandha (KSM-66 extract - Nootropics Depot or Gaia Herbs) - reduces cortisol/stress that keeps you wired

Honest Caveats:

  • Results vary significantly by person
  • Address caffeine timing and screen light first - these often matter more
  • If insomnia is chronic (weeks+), CBT-I (Cognitive Behavioral Therapy for Insomnia) has stronger evidence than any supplement
  • Talk to a doctor if it's ongoing - underlying issues like anxiety or sleep apnea need real treatment

My starting recommendation: Magnesium Glycinate + low-dose melatonin is the most commonly effective combo for most people.

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