⚕️ Disclaimer: This guide is informational and is not medical advice. Persistent insomnia — especially if accompanied by daytime fatigue, anxiety, or low mood — should be evaluated by a physician. Sleep supplements can interact with prescription medication, so always check with your pharmacist before starting a new product.
Why sleep supplements work better as a stack than alone
Poor sleep almost never has a single cause. It can be linked to elevated stress, low magnesium intake, a busy mind, hormonal fluctuations, evening screen exposure, or a combination of these. A single supplement addresses only one of these levers, which is why relying on "just melatonin" often feels underwhelming.
Pharmacists and nutritionists increasingly think of sleep support as a multi-mechanism approach, covering several angles at once:
- Falling asleep — supporting the body's natural circadian signalling
- Staying asleep — supporting a calm nervous system (magnesium, glycine)
- Mental quietness — supporting relaxation pathways (L-theanine, ashwagandha)
- Stress recovery — adaptogenic and mineral support (ashwagandha, magnesium)
- Hormonal balance — inositol, vitamin D, particularly relevant for women
The ingredients below cover these different angles. We explain what each one is and who it's typically aimed at, so you can decide which category fits your routine — always check the product label and speak with a pharmacist if you're unsure what's right for you.
1. Melatonin — supporting the wind-down routine
Melatonin is a hormone naturally released by the body in response to darkness, as part of the signal that it's time to rest. Melatonin supplements are commonly used by travellers adjusting to new time zones, shift workers, and older adults, since natural melatonin production tends to decline with age.
Formats vary in strength, so it's worth comparing options and checking the label for the amount that suits you:
- ESI Melatonin Pura 5 mg, 60 microtabs — a higher-strength microtab that can be split if you prefer a lower amount
- ESI Melatonin Pura 3 mg, 60 microtabs
- Solgar Melatonin 1 mg, 60 tabs — a lower-strength option from a well-established brand
- Modus Dream Melatonin, 30 tabs — a combination formula with additional calming nutrients
2. Magnesium glycinate — for evening relaxation
Magnesium plays a role in nervous system regulation and is involved in the body's natural relaxation processes. The glycinate form pairs magnesium with glycine, an amino acid also associated with calm. This combination is popular with people who want a gentle, well-tolerated evening routine addition. Explore our Magnesium collection for the full range, including:
- Solgar Magnesium Glycinate, 100 tabs
- Mason Magnesium Glycinate with Bioperine, formulated for enhanced absorption
- Cooper Mag-2 24h with B6 & B12, a sustained-release option with added B-vitamins
For a deeper product-by-product comparison, see our dedicated Magnesium guide.
3. L-Theanine — for a busy mind at bedtime
L-theanine is an amino acid naturally found in green tea. It's associated with a relaxed, alert mental state without drowsiness, which is why it's popular with people whose bodies feel tired but whose minds are still active. It's also sometimes paired with daytime caffeine intake by those who want to take the edge off jitteriness.
Our featured option: Solgar L-Theanine 150 mg, 60 capsules — a clean, single-ingredient formula.
4. Ashwagandha — an adaptogen for stress support
Ashwagandha (KSM-66 extract is one of the most studied forms) is an adaptogen traditionally associated with the body's stress response. It's often used by people managing demanding schedules, exam periods, or generally high-pressure routines, and tends to work gradually with regular use rather than as a one-off fix.
Our featured option: Alfa Vitamins Ashwagandha 2100 mg, 60 caps.
Note: Ashwagandha may affect thyroid function and isn't suitable for everyone. If you have a thyroid condition, or are pregnant, breastfeeding, or on medication, check with your physician or pharmacist before use.
5. Glycine and GABA — for overall sleep quality
Glycine is an amino acid associated with the body's natural cool-down process ahead of rest, while GABA is a neurotransmitter linked to a calm nervous system. These are typically found blended into combination sleep formulas rather than sold as standalone single-ingredient products, so check the label of multi-ingredient formulas if you're looking for these specifically.
6. Inositol — hormonal-pattern support for women
Inositol is a nutrient that plays a role in hormonal balance and is often discussed in the context of women's wellness routines. If hormonal fluctuations seem to be part of your sleep pattern, this is a category worth discussing with a pharmacist to see whether it fits your routine.
Building your own sleep stack
There's no single "best" sleep supplement — the right combination depends on your personal pattern, whether that's trouble falling asleep, frequent waking, or a mind that won't switch off. Start by identifying which category above matches your experience, check labels carefully, and speak to one of our pharmacists in-store or via chat if you'd like personalised guidance. You can also browse our Just Landed collection and the NOW range for newly arrived wellness formulas worth exploring.