Poor sleep and exhaustion can be debilitating on your body and mind, especially if it’s a consistent problem. Luckily, there are practical steps you can take to support your sleep.
In addition to healthy lifestyle changes, sleep supplements may be a great option to consider when trying to improve your sleep quality and recovery. Read on to find out the best sleep supplements in Australia and what the evidence says.
Why we recommend these
While sleep supplements are still a relatively new category of supplement, there are a few ingredients that have substantial evidence to support their effects on sleep, relaxation, and recovery.
Clinical trials and surveys have been used to demonstrate the potential effects of these sleep supplements, and many studies are in agreement that magnesium, l-theanine, and ashwagandha in particular are key supplements to consider when looking to improve sleep.
Magnesium glycinate
Magnesium is one of the most popular ingredients used in supplements to support better sleep, and is often bonded with glycine, an amino acid that acts as an inhibitory neurotransmitter in the brain, to lower core body temperature and promote relaxation.
Research into magnesium glycinate has shown its growingly modest effect on improving sleep quality, with a recent clinical trial concluding that taking 250 mg of elemental magnesium bisglycinate significantly lowers Insomnia Severity Index (ISI) scores compared to a placebo in 155 adults.
Magnesium as a mineral supplement also acts as a natural calcium antagonist at the cellular level, helps regulate energy production (ATP), and supports protein synthesis. While this doesn’t necessarily mean better quality sleep, studies have shown that magnesium assists with reducing muscle soreness and lowering perceived exertion, which may make falling asleep easier.
Be mindful of taking magnesium supplements if you have kidney issues - always speak with a qualified health practitioner first before adding any supplements to your routine.
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L-theanine
As a non-protein amino acid, l-theanine has broadly been known to promote calmness and relaxation, often found in green tea, black tea, and certain mushrooms.
In fact, recent preliminary studies have found that l-theanine improves subjective sleep quality, reduces sleep onset latency, and increases alpha brain wave activity (associated with relaxation and drowsiness). While further studies are required, l-theanine is now popularly used as an ingredient in ‘calm and focus’ and ‘longevity’ supplements due to its calming effects.
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Ashwagandha
Ashwagandha (Withania somnifera) is an Ayurvedic herbal supplement that can help improve sleep quality, reduce the time it takes to fall asleep, and lower stress.
Clinical trials and meta-analyses from the National Institutes of Health have found that ashwagandha can help people fall asleep faster, decreasing sleep onset latency significantly compared to a placebo. The same study has also shown the potential for ashwagandha to improve total sleep time and sleep efficiency.
However, ashwagandha is less reliable than magnesium and l-theanine due to its potential effects on thyroid hormone levels, and rare reports of liver problems. It’s not recommended for pregnant people and may also interact negatively with sedatives, thyroid medication, immunosuppressants and blood pressure or diabetes medications.
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Situational supplements
Other supplements that may help with sleep include:
Please note that these options are situational and dependent on individual health and lifestyle. They may also be intended only for temporary use. Refer to a health professional for the best sleep supplement recommendations.
A simple starting routine
Ready to start taking supplements to support your sleep? Start slow and try out a few options before committing to anything. Also speak with your doctor for recommendations specific to your body and health.
Weeks 1 - 2: Magnesium alone
Magnesium is the most sensible starting point because it’s the most commonly used and has the most predictable side-effect profile. Glycinate (bisglycinate) is the form most people choose for evenings because it’s gentle on the stomach. Citrate tends to have a laxative effect.
Product labels commonly list around 200–350 mg of elemental magnesium, taken 30–60 minutes before bed. Check the label for the elemental amount, since the compound weight is much higher.
Weeks 3 - 4: Add L-theanine if needed
If you want more, add L-theanine. It’s typically taken at 100–200 mg alongside the magnesium. It pairs easily with magnesium and has few reported side effects.
Some people prefer it alone, so you could also try dropping the magnesium for a few nights to compare how you feel.
Optional and last: Ashwagandha
Try ashwagandha only if it’s recommended by your health practitioner and you have no other health conditions. A standardised root extract at around 300 mg is a common label amount.
Many people cycle it, using it for a few weeks and then taking a break, rather than using it indefinitely.
General tips for your sleep supplement routine:
- Keep a simple sleep note, like time to fall asleep and how rested you feel. That way you’re judging the routine on something concrete.
- Supplements tend to work best on top of the basics: a consistent wake time, limited late caffeine, and a dim, cool room.
- Check with a GP or pharmacist first if you take regular medication, are pregnant or breastfeeding, or have kidney, thyroid, liver or autoimmune conditions. Magnesium in particular needs care with kidney issues.
Improving your sleep can be a difficult process but is definitely worthwhile for your quality of life. Make healthy lifestyle changes and consider sleep supplements after consulting with a general practitioner or health professional.
