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

Short answer: a few supplements have good evidence for helping sleep; the safest/easiest to try first are low‑dose melatonin, a chelated magnesium (glycinate), L‑theanine, and glycine. Valerian and CBD can help some people but have more variability and precautions. Always check with your clinician if you take prescription medications, are pregnant/breastfeeding, or have liver or kidney disease.

What works, what to try, and product suggestions

• Melatonin — helps with sleep onset and circadian problems (jet lag, shift work). Start low (0.3–1 mg) 30–60 minutes before bed; higher doses (3–10 mg) can work but increase morning grogginess for some. Brands: Natrol Melatonin, Life Extension Melatonin, or Nature Made (all widely available). For older adults or chronic insomnia, the 2 mg prolonged‑release product Circadin (prescription in some countries) has clinical data. Choose low doses and look for USP/third‑party tested products.

• Magnesium (glycinate) — modest evidence for improving sleep quality and sleep latency; glycinate form is gentler on the gut (less diarrhea) and better absorbed. Brands: Thorne Magnesium Glycinate, Pure Encapsulations Magnesium Glycinate, or NOW Magnesium Glycinate. Typical dose 200–400 mg elemental magnesium at night; reduce dose if you get loose stools. Avoid if you have advanced kidney disease.

• L‑theanine — an amino acid that promotes relaxation and reduces anxiety without heavy sedation; can help people fall asleep more easily. Brands: Suntheanine (many makers use this patented form), Thorne L‑Theanine, NOW L‑Theanine. Typical dose 100–200 mg before bed.

• Glycine — 3 grams before bed has been shown in some studies to improve subjective sleep quality and reduce nighttime body temperature. Brands: NOW Glycine, Thorne Glycine. Mix in water.

• Valerian root — can help some people, particularly for sleep onset; effects vary and benefit may take several nights. Use short‑term (weeks). Brands: Gaia Herbs Valerian, Nature’s Way Valerian. Avoid combining with other sedatives, alcohol, or heavy CNS depressants.

• CBD (cannabidiol) — mixed evidence; some people get improved sleep, especially if anxiety or pain is a cause. Choose reputable, lab‑tested brands that provide full COAs: Charlotte’s Web, Lazarus Naturals, cbdMD. Start low (10–25 mg) and increase cautiously. Check interactions (CYP450) and liver safety; discuss with your doctor.

Things to avoid or be cautious about

• Kava can be effective for anxiety/sleep but has rare serious liver toxicity; don’t use long‑term and only under medical advice.
• 5‑HTP can interact with SSRIs and cause serotonin syndrome risk — avoid unless guided by a clinician.
• Antihistamines (diphenhydramine, doxylamine) can help short‑term but cause next‑day grogginess and cognitive effects with chronic use — not a first choice.
• Supplements are poorly regulated: pick brands with third‑party testing (USP, NSF, ConsumerLab) and review the Certificate of Analysis (COA) when possible.

Dose examples (general guidance)

• Melatonin: 0.3–1 mg initial; up to 3 mg if needed. Take 20–60 minutes before bed.
• Magnesium (glycinate): 200–400 mg elemental at night.
• L‑theanine: 100–200 mg before bed.
• Glycine: ~3 g before sleep.
• Valerian: as directed on product (often 300–600 mg), start low and use short term.

Non‑supplement essentials (often more effective than supplements)

• Consistent sleep schedule, wind‑down routine, reduce evening screens/blue light, avoid caffeine after mid‑afternoon, exercise regularly (not within 2 hours of bedtime), keep bedroom cool/dark/quiet.
• If sleeplessness is chronic (>3 months), severe daytime impairment, or you snore/stop breathing at night, see a clinician — CBT‑I (cognitive behavioral therapy for insomnia) is the first‑line therapy and often more effective than pills/supplements.

If you want, tell me:

• whether your problem is falling asleep, staying asleep, or both;
• any medications or medical conditions you have;
• whether you prefer herbal, vitamin/mineral, or cannabinoid options; and I’ll give a more tailored plan (including specific product links if you want).