Magnesium glycinate
200–400 mg before bed can reduce sleep onset latency in adults with low magnesium intake.
Tart cherry juice
Naturally contains melatonin and tryptophan. Studies show a 30-minute improvement in sleep time.
L-theanine
Found in green tea, 200 mg promotes calm without sedation — ideal for anxiety-driven insomnia.
Valerian root
Modest but real benefit for sleep quality when used consistently for 2+ weeks.
Lavender aromatherapy
Diffused or applied topically, reduces nighttime arousal in multiple controlled trials.