Supplements & Natural Remedies

We start with evidence, then give you practical expectations. Learn what works, how to dose, and when to avoid supplements entirely.

Foundations

Magnesium for Sleep: Does It Work?

Glycinate vs citrate vs oxide, realistic dosing, timing, and the quality of evidence.

Melatonin: Pros, Cons, and Safe Use

Where melatonin helps (and where it doesn't), micro-dosing, timing, and safety.

Research

L-Theanine and Sleep

Mechanisms, synergy with caffeine, and what studies suggest about sleep quality.

Glycine for Sleep

Body-temp reduction pathway, dosing ranges, and safety considerations.

Valerian: What the Evidence Says

Mixed results, formulation variability, and how to interpret trials.

Chamomile Tea & Relaxation

Apigenin, mild anxiolytic effects, and practical expectations for sleep.

Guidance

Supplement Safety Basics

Quality, third-party testing, medication interactions, and when to talk to your clinician.

Stacking Supplements (Safely) for Sleep

Simple, conservative stacks and timing that minimize risk and maximize signal.