Natural sleep support: our favourites
The best “sleep support” is usually a few simple environment and timing fixes. Supplements are optional — and should stay simple.
Last updated: January 25, 2026
Start here
- Morning light + consistent wake time
- Cool, dark bedroom
- Caffeine cut-off ~8 hours before bed
If you try a supplement
Try one at a time, start low, and keep notes for a week.
Avoid
- “Knockout” claims
- Overcomplicated stacks
- Anything that conflicts with medication advice
Top options (shortlist)
If you want the shortest path: pick one environment fix + one optional support.
Best simple supplement: magnesium glycinate
Overall favouriteA gentle option many people add to an evening wind-down. Start low and assess tolerance.
- Look for glycinate/bisglycinate (not oxide)
- Start low
- Check interactions if medicated
Best non-pill fix: blackout eye mask
Best valueLight control often beats supplements. Cheap, easy, and immediate.
- Comfort matters
- Washable is a plus
- Pair with a cooler room
Best for noisy homes: white noise machine
Best forIf you’re noise-sensitive, this can prevent repeated wake-ups and help you stay asleep.
- Timer + continuous modes help
- Simple interface beats “smart” features
| Pick | Best for | Main tradeoff | Start tip |
|---|---|---|---|
| Magnesium glycinate | Gentle evening support | Not for everyone; check interactions | Start low for 5–7 nights |
| L-theanine | Calm evenings / busy mind | Keep dosing conservative | Try alone (no stacks) for a week |
| Glycine | Simple amino acid trial | Quality varies by brand | Small amount; track next-day grogginess |
| Herbal tea | No-pill routine cue | Subtle; relies on consistency | Same time nightly; avoid sugar late |
| Blackout mask | Light control (big lever) | Fit/comfort varies | Pair with cooler temp |
| White noise | Noise-sensitive sleepers | One more device | Use continuous mode overnight |
Shortlist (buyer-friendly)
Curated searches to compare brands and prices. Keep it simple: routine first, products second.
Magnesium glycinate (capsules)
Gentle formOften used as part of an evening wind-down routine. Start low and assess tolerance.
- Look for glycinate/bisglycinate (not oxide)
- Start low
- Check with a clinician if pregnant/medicated
Glycine powder
Simple amino acidSome people use glycine as an evening supplement. Choose a reputable brand and keep it simple.
- Start with small amounts
- Avoid complex stacks at first
L‑theanine (capsules)
Calm focusCommonly used for calmer evenings. Choose conservative dosing.
- Keep dosing conservative
- Avoid mixing too many supplements at once
Chamomile or herbal tea (caffeine-free)
No-pill optionA low-risk wind-down cue that supports routine and consistency.
- Use it as a cue: same time nightly
- Avoid sugar late at night
Blackout eye mask
Light controlLight control often beats supplements. Cheap and effective.
- Comfort matters
- Washable is a plus
White noise machine
Noise bufferIf you’re noise-sensitive, this can prevent frequent wake-ups.
- Timer + continuous modes help
- Simple interface beats “smart” features
This content is for general education and isn’t medical advice. If you’re pregnant, on medication, or managing a health condition, check with a qualified clinician first.