What Supplements Can I Take to Sleep Better?

"When I was a kid, my grandmother swore by lavender oil for sleep. Just a few drops on the pillow, she said, and you’d be out like a light. Fast forward ten years: I had my first baby and spotted lavender baby shampoo at the pharmacy. Genius, I thought—she’d smell amazing AND sleep all night. Let’s just say… neither of us slept. She stared at me wide-eyed, and I crawled around like a zombie, wondering if lavender was secretly working against us. It took me a few days (and some trial and error) to figure it out. Moral of the story? Supplements and sleep tricks can help—but sometimes they surprise you!"

Many people search online asking, “What supplements can I take to sleep better?” I hear this all the time from clients. And often, the frustration is real: you try something for a night or two, nothing happens, and you declare it useless. Sleep is complicated, influenced by your mind, body, hormones, digestion, and environment. Supplements are helpful tools, but they’re not magic wands. Understanding how they work and giving them time to take effect is key.

Magnesium: The Reliable Friend with a Twist

Magnesium is one of my go-to supplements for sleep for people struggling to stay asleep. It relaxes the nervous system, calms stress, and supports serotonin—the precursor to melatonin, your body’s natural sleep hormone.

But let me tell you about my cousin Toby. She was desperate for sleep, googled magnesium, grabbed the first bottle she saw, and ended up running to the bathroom all night with cramps. Poor Toby had taken a type often used as a laxative! Not exactly the restful night she had in mind.

For sleep, we usually recommend magnesium glycinate. It’s gentle on the stomach, absorbed well, and promotes relaxation. Topical magnesium—oils or lotions—can also help your body wind down without any digestive drama. Lesson learned: the right type matters!

Melatonin, 5-HTP, L-Tryptophan, and Tart Cherries: Supporting Your Sleep Hormones

Sometimes, your body just needs a gentle nudge to get your sleep hormones aligned. Melatonin is the hormone that tells your brain it’s time to sleep. 5-HTP and L-Tryptophan are precursors for serotonin, which your body converts into melatonin. Tart cherries naturally contain melatonin and other compounds that support sleep cycles.

These supplements can help regulate your internal clock, improve sleep onset, and support hormone balance—especially helpful if you’ve noticed trouble falling asleep, staying asleep, or waking up at odd hours. And it’s important to remember: most serotonin is made in the gut, so a healthy digestive system is essential for your body to produce these hormones naturally. Supplements can give your system a little boost, but they work best alongside good nutrition and habits. Think of them as the “support crew” rather than the whole show.

Ashwagandha, Lemon Balm, and L-Theanine: Calming the Nervous System

If your nights are full of racing thoughts, anxiety, or that “my brain won’t stop” feeling, this trio can help. Ashwagandha is an adaptogenic herb that lowers cortisol, the stress hormone that often sabotages sleep. Lemon balm is a gentle relaxant that calms an overactive nervous system. L-Theanine, found in green tea, promotes relaxation and helps quiet mental chatter without causing drowsiness.

Together, these supplements support a calmer nervous system, helping your body transition from the chaos of daily stress to a state more ready for rest. While they won’t necessarily address deeper root causes of insomnia, they can make a noticeable difference in how quickly and peacefully you fall asleep when used consistently.

Other Herbal Helpers: Passionflower, Chamomile, and Lavender

Herbal supplements often work best as part of a bedtime routine. Passionflower is a mild relaxant that can reduce nighttime awakenings. Chamomile tea is a classic, comforting ritual that tells your body it’s time to slow down. Lavender, in essential oils or sprays, may help calm the mind, though results vary.

Rituals like these do more than add comfort—they signal your body that it’s time to wind down. Even simple routines can improve sleep quality, especially when paired with the right supplements.

Why Supplements Sometimes Don’t Work

A common reason people give up on supplements for sleep too soon is timing. Many try them for just a night or two and declare them ineffective. Most supplements need at least two weeks of consistent use before noticeable effects appear. Sleep improvements don’t happen overnight—they take consistency and patience. Supplements are tools to support your body, not instant solutions.

The Big Picture and a Challenge for You

Supplements can relax your body, support natural sleep hormones, and gently encourage your mind to rest. But rarely are they the full solution. Many sleep issues have deeper causes: hormone imbalances, gut or digestive problems, stress, or subconscious thought patterns. That’s why addressing the root cause is essential, whether through testing, behavior changes, or mindset work.

Here’s a little challenge: open your supplement cabinet. Are you someone who tries something new every day? Do you have a supplement you swear by—or a few that never seem to work? Take a moment to reflect on what’s actually helping your sleep.

If you want clarity on which supplements—or other strategies—can truly support your sleep, you can book a complimentary call with me here. And if you’re curious about how your diet may be influencing sleep, check out my other post here.

Tomorrow, in Part 2, I’ll share real client stories of what happens when supplements are used alone, why they sometimes fail, and how uncovering the root cause can finally bring real, lasting sleep.