4 Best Supplements for Deep, Restorative Sleep (Plus a Bonus for Women!)
Struggling to get a good night’s sleep?
Whether it’s tossing and turning, waking up at 3 a.m., or feeling groggy no matter how much sleep you get, poor sleep can take a serious toll on your mental and physical health. And overall SANITY.
The good news is there are natural supplements that can help!
Here are the top four sleep-supporting supplements to help you fall asleep faster, stay asleep longer, and wake up feeling refreshed.
Plus one bonus supplement that’s a game-changer for women 🙃 (especially with PCOS, PMS or going through menopause).
1. Magnesium (Glycinate or L-Threonate)
Magnesium is a must-have for relaxation. It helps calm the nervous system, eases muscle tension, and supports deep sleep. Magnesium glycinate is great for overall relaxation, while L-threonate also helps with brain function and mental clarity.
➡️ Best for: Stress-related sleep issues, restless legs, and staying asleep.
2. Melatonin (Low Dose, 0.3-3mg)
Melatonin is your body’s natural sleep hormone. It signals that it’s time for bed and helps regulate your sleep cycle. If you struggle with falling asleep or have jet lag, melatonin can help—just stick to a low dose to avoid feeling groggy the next day.
➡️ Best for: Falling asleep faster, shifting sleep schedules, and adjusting to time changes.
3. Valerian Root
This herb has been used for centuries to calm the mind and promote restful sleep. It increases GABA, a neurotransmitter that helps you relax, making it great for stress-related insomnia. Some people find valerian works instantly, while for others, it takes a few nights to kick in.
➡️ Best for: Overthinking at night, anxiety-driven insomnia, and staying asleep.
4. Glycine
Glycine is a simple amino acid that helps cool your body down—an important signal that tells your brain it’s time for sleep. It also supports deep, restorative sleep and helps you wake up feeling more refreshed.
➡️ Best for: Waking up groggy, getting into deeper sleep, and feeling well-rested in the morning.
Bonus: Progesterone (Topical or Oral, Bioidentical)
For women, progesterone is a natural sleep aid. It helps balance hormones, calms the nervous system, and supports deep sleep. If your sleep struggles are tied to PMS, PCOS, perimenopause, or other hormonal imbalances, progesterone can make a huge difference.
➡️ Best for: Women dealing with hormone-related sleep issues, night sweats, or PMS-related insomnia.
If your sleep needs a serious upgrade, start with magnesium and see how it helps. If you need extra support, melatonin, valerian, and glycine can all work together to promote deeper, more restful sleep. And if hormones are part of the problem, progesterone might be your best bet.
🌙 Sweet dreams!
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