Can you supplement your way to better sleep? Unfortunately, the answer is no, but a good sleep supplement can work incredibly well as part of a wider approach to improving your sleep hygiene. “Sleep is a complex process influenced by circadian rhythms, stress levels and lifestyle factors, so supplements work best as part of a holistic approach,” says Dr Jenna Macciochi, director of science and innovation at Ancient + Brave. The best sleep supplements can provide key nutrients – whether magnesium, California poppy or myo-inositol – to help induce and maintain a restorative night’s sleep, although they shouldn’t be relied upon solely.
In this article we’ll explore how they work, how you can use them in conjunction with other key lifestyle habits, and share the best, Vogue-approved sleep supplements to try now.
Do sleep supplements actually work?
Yes, but as part of a balanced approach to your lifestyle. Healthy sleep isn’t just about what you’re ingesting (although that’s a big part of it). Other key factors include your sleeping environment, hormones and stress, so you should view supplementation as a support rather than a cure. “If you’re eating sugary food late at night, and drinking a lot of alcohol, I wouldn’t spend money on sleep supplements without addressing that first,” says Rhian Stephenson, nutritionist, naturopath and founder of Artah, who recommends considering your diet and supplements routine together for the best effect.
What should I look for in a sleep supplement?
An obvious first port of call is magnesium, a mineral that “helps our nervous system during times of stress, while also supporting the circadian rhythm and production of melatonin, which helps us drop into a deeper state of restorative sleep,” says Henrietta Norton, founder of Wild Nutrition and author of The Natural Supplement & Nutrition Guide. Research demonstrates the link between our magnesium status and sleep quality, while supplementation specifically seems to increase sleep time, efficiency and melatonin production.
“Magnesium also supports GABA, a neurotransmitter that calms brain activity and helps the body transition into rest,” advises Dr Macciochi. “Plus it buffers the stress response, lowering nighttime cortisol which can interfere with sleep, as well as helping with muscle cramps and restless legs.”
Other ingredients to look out for include myo-inositol, which plays a key role in regulating blood sugar, supporting the nervous system and balancing serotonin and dopamine for optimal mood regulation and relaxation. “L-glycine is also useful for those who struggle with restless sleep or wake up feeling unrefreshed,” says Dr Macciochi. “Choline also supports REM sleep – the deep sleep stage linked to memory and recovery – helps with overnight brain detoxification, and aids relaxation and focus, calming the brain without causing drowsiness.”