Supplements and Sleep: Helpful Tools, But Not the Whole Solution. Part 2

When it comes to sleep, it’s tempting to think there’s a magic pill—or supplement—that will fix everything. I hear it all the time from clients: “Chevy, I take magnesium and chamomile, but I still wake up at 4 a.m. What’s wrong with me?” Supplements can be incredibly helpful—and in many ways they do their job—but they’re rarely the entire solution.

Sleep struggles often stem from either the mind, the body, or both, and understanding the source is key to actually getting rest that lasts. Supplements can calm the mind, support relaxation, or improve hormone balance—but they don’t always address the root cause. Let me share two real-life stories that show why.

When You Don’t Know What You Really Need: Rose’s Story

Take Rose, for example. After a thorough intake, we agreed her sleep issues were partly behavioral—she had a habit of napping at 9 p.m.—but more importantly, her body was keeping her awake until the early morning hours. Every night, she’d watch the clock tick past midnight, then 1 a.m., then 2 a.m., feeling defeated and frustrated. She’d tried changing her habits and taking a few supplements, but nothing seemed to work.

I recommended testing to see what her body actually needed, but she was insistent: she wanted to focus only on behavior and try a few supplements “just in case.” The problem? You don’t really know what matches until the lights turn back on. Giving random supplements is like reaching into a dark drawer and pulling out one black sock and one green sock—you might get lucky, or you might not. For Rose, this meant the supplements didn’t help, leaving her feeling helpless and wondering if she’d ever get a full night of rest.

Rose’s story shows an important point: supplements can help, but without understanding the root cause, their effectiveness is limited. Testing gives clarity and allows targeted support that actually addresses her body’s imbalances, rather than guessing in the dark.

When Your Body Calls the Shots: Riva’s Story

Then there’s Riva, a 66-year-old dentist. On the surface, she seems like the picture of calm—she falls asleep the moment her head touches the pillow. But every night, she wakes multiple times, staring at the ceiling, feeling frustrated that her body won’t let her rest. Desperate, she asked her neighbor—the self-proclaimed “supplement expert”—what she should do. The neighbor’s recommendation? “Magnesium, for sure!”

Now, I don’t know about you, but how in the world is magnesium going to help someone like Riva wake at 4 a.m.? She’s relaxed, calm, and already falls asleep easily. Her problem is likely a long-standing sleep hormone imbalance from menopause—a struggle she’s had for about 20 years. Supplements like magnesium or chamomile may help her relax a bit, but they won’t fix the underlying hormonal issue.

When I recommended actual testing, Riva felt a mix of relief and hope. Finally, there was a path forward—a way to see clearly which imbalances were driving her sleepless nights. This is a perfect illustration that supplements are just one piece of the puzzle, and addressing the root cause is what creates lasting change.

Supplements Can Support Sleep—If You Use Them Wisely

Both Rose and Riva highlight an essential truth: supplements can calm the mind, relax the body, or support sleep cycles—but they rarely solve chronic sleep issues alone. Supplements are a tool in your sleep toolbox, not a magic wand.

Here’s a quick breakdown of some commonly used sleep supplements and what they can do:

• Magnesium: Supports relaxation, reduces stress, and helps serotonin → melatonin production. Forms include glycinate, citrate, or topical magnesium oil.

• Ashwagandha: Adaptogenic herb that lowers cortisol and can improve sleep quality.

• Lavender: Aromatic and calming; ideal for essential oils or bedtime rituals.

• Tart Cherries: Natural melatonin source, supporting sleep duration and quality.

• 5-HTP: Precursor to serotonin and melatonin; may help with falling asleep and mood regulation.

• Melatonin: Regulates the sleep-wake cycle; best for short-term use, jet lag, or shift work.

• Glycine: Amino acid that lowers body temperature slightly, signaling it’s time for sleep.

• L-Theanine: Found in green tea; relaxes the mind without drowsiness and works well with magnesium or ashwagandha.

• Passionflower: Mild herbal relaxant that can reduce nighttime awakenings.

• Chamomile: Gentle tea that calms the nervous system and helps you wind down before bed.

  
  

Supplements can make it easier to fall asleep, reduce nighttime awakenings, or ease anxiety. But they aren’t a complete fix when sleep struggles stem from underlying hormonal changes, chronic stress, or behavioral patterns.

Finding the Root Cause Is Key

Here’s the takeaway: supplements are part of the solution, not the entire answer.

• If your sleep struggles are behavioral or mind-driven, like Rose’s, calming supplements may help at the edges, but they won’t silence racing thoughts or fix patterns like late-night napping.

• If your sleep struggles are body-driven, like Riva’s, supplements may support relaxation, but testing and targeted treatment are essential to address hormone imbalances or other physiological factors.

  
  

Every person is unique. What works for one individual might not work for another, even with the same supplement routine. Personalized approaches—through testing, coaching, and focusing on routines and mindset—are often the most effective way to improve sleep long-term.

Takeaways for Your Sleep Toolbox

1. Supplements can help: They support relaxation, calm anxiety, and promote healthy sleep cycles.

2. Supplements aren’t a magic fix: Chronic sleep struggles require addressing the root cause.

3. Testing and personalized approaches matter: Identify imbalances before guessing, and treat them strategically.

4. Experiment wisely: Try one supplement at a time and observe effects, while also considering lifestyle factors and underlying causes.

Final Thoughts

Supplements can play a valuable role in helping you sleep—but they’re just one piece of the puzzle. Calm the mind, ease tension, support hormones—they all work together—but lasting change comes from understanding the root cause of your sleep struggles. Whether your sleep is being hijacked by behavioral and body factors like Rose’s, or by long-standing hormonal changes like Riva’s, targeted strategies are key.

If you want a deeper dive into which supplements can actually support your sleep, check out Part 1 of this series. And if you’re ready to get clarity on your personal sleep challenges and find the right plan for you, you can schedule a 30-minute consultation with me here. Your sleep is worth it.