Prevalence: 70 million Americans affected by sleep disorders
This content is for informational purposes only and does not constitute medical advice. Consult your healthcare provider before starting any supplement. Full disclaimer
The top evidence-backed sleep supplements are magnesium glycinate (200-400mg), ashwagandha (300mg Sensoril), and melatonin (0.5-3mg). Magnesium and ashwagandha improve sleep quality without next-day grogginess, while melatonin is best for jet lag or shift work.
Poor sleep affects approximately 70 million Americans and is linked to increased risk of chronic disease, cognitive impairment, and reduced quality of life. Several supplements have demonstrated clinically meaningful improvements in sleep onset, duration, and quality in controlled trials.
| # | Supplement | Typical Dose | Evidence |
|---|---|---|---|
| 1 | Magnesium Glycinate | 200-400mg, 30-60 min before bed | Strong |
| 2 | Ashwagandha (Sensoril) | 300mg before bed | Moderate |
Magnesium glycinate at 200-400mg taken 30-60 minutes before bed is the most consistently effective natural sleep aid across clinical trials. It reduces sleep onset latency, improves sleep efficiency, and does not cause next-day drowsiness. For people who also experience nighttime anxiety, combining magnesium with ashwagandha (Sensoril extract) provides additional benefits.