For some people, nothing is more comforting than slipping under the sheets at night and drifting off to sleep. For others, bedtime brings more stress than rest. If you fall into that latter group, you’re not alone; an estimated 50 to 70 million Americans (one-third of the population) experience some type of sleep disorder, according to the National Institutes of Health.
If you’re looking for a herbal sleep supplement to help, you’ve come to the right place. There’s a wide range of over-the-counter options to explore, from magnesium and melatonin to kava and chamomile, each with its own potential sleep-supporting strengths. This article covers some of the most researched types of natural sleep supplements, along with dietitian-approved tips to help you achieve more sound slumber.
The 10 best supplements to aid sleep, at a glance:
And find out why Live it Up Golden Hour with ashwagandha is one of my favorite products for sleep support!
Do You Need a Sleep Supplement?
Everyone experiences the occasional sleepless night, the kind that has you staring at the ceiling or counting sheep until morning. But if restless nights start becoming more frequent, it may be a sign that you need extra support for your sleep routine.
Having trouble falling asleep, waking up throughout the night, or feeling tired even after a full night’s rest are common issues that can stem from stress, caffeine, irregular schedules, or blue light exposure. These are situations where a natural, over-the-counter (OTC) sleep aid may help promote relaxation and support better sleep quality.
However, if you experience long-term difficulty falling or staying asleep, or if poor sleep is affecting your mood or daytime functioning, you could be dealing with insomnia or another sleep disorder. In those cases, it’s best to speak with a healthcare professional to determine the underlying cause and explore appropriate treatment options, which may include prescription sleep aids.
Natural sleep supplements can be a gentle, short-term way to support healthy sleep habits, but they can’t replace proper medical care for more serious sleep issues.
Top Natural Sleep Supplements
From minerals that calm the body to herbs that help quiet the mind, many natural supplements show promise for supporting sleep. Below are some of the most researched options that may help you fall asleep more easily and wake up feeling more rested.
1. Magnesium
Although researchers are still uncovering the exact role of magnesium in sleep regulation, several mechanisms suggest it plays an important part in promoting restful sleep.
Benefits
Magnesium is an essential mineral involved in energy and protein production, and it may help regulate the body’s circadian rhythm and support overall sleep quality. Animal studies have shown that magnesium deficiency can reduce plasma melatonin levels, a hormone critical for sleep initiation and maintenance.
It also helps calm the central nervous system by influencing the glutamatergic and gamma-aminobutyric acid (GABA) systems. By binding to GABA receptors, magnesium activates GABA, an inhibitory neurotransmitter that helps reduce excitability and promotes relaxation.
Some studies have found that magnesium supplementation may lower levels of cortisol, the body’s primary stress hormone, which could further enhance sleep quality and reduce waking up throughout the night.
Dosage
A typical magnesium dosage for sleep is around 200 milligrams, taken about 30 minutes before bedtime.
Side Effects
- Magnesium supplements are generally well-tolerated but can interact with certain medications. Consult a healthcare professional before adding magnesium to your routine.
- Exceeding the recommended dose may cause gastrointestinal discomfort, such as stomach upset or diarrhea, and in rare cases, lead to magnesium toxicity.
2. L-theanine
L-theanine is a non-protein amino acid naturally found in tea leaves and contributes to the characteristic flavor of green tea. Research suggests that L-theanine may promote relaxation and support sleep quality, making it especially helpful for those who struggle to fall asleep or experience restless nights.
Benefits
L-theanine supports sleep primarily by aiding relaxation and helping reduce stress. It acts on neurons to influence brain wave activity and supports the function of GABA, an inhibitory neurotransmitter that helps calm the body.
A 2025 research review found that L-theanine supplementation may shorten the time it takes to fall asleep, improve total sleep duration and efficiency, and aid overall sleep quality and daytime alertness. Other studies indicate it can reduce bouts of nighttime wakefulness and help with fatigue recovery, leading to a more refreshed feeling upon waking up. L-theanine may also counteract the sleep-disrupting effects of caffeine.
That said, many studies have evaluated L-theanine in combination with other ingredients, so more research is needed to understand its independent effects on sleep.
Dosage
Doses studied range from 200 to 900 milligrams daily, though the FDA considers up to 250 milligrams per day safe. Take L-theanine about 30 to 60 minutes before bedtime.
Side Effects
Unlike some sleep aids, L-theanine does not cause daytime drowsiness. Most studies report no significant side effects, though headaches and stomach upset have occasionally been noted.
3. Ashwagandha
Ashwagandha is an evergreen shrub native to India, Africa, and parts of the Middle East. Also known as winter cherry or Indian ginseng, it’s a staple in traditional Ayurvedic medicine.
Benefits
Ashwagandha is classified as an adaptogen, meaning it helps the body manage stress. It’s believed to regulate the body’s stress response by balancing cortisol levels and helping with anxiety. Ashwagandha may also modulate neurotransmitters like serotonin and GABA, which contribute to mood and relaxation.
Research suggests that ashwagandha benefits may include enhanced sleep quality and sleep efficiency.
- A 2021 eight-week study found that ashwagandha root extract significantly improved sleep in participants, reducing sleep onset latency and increasing total sleep time.
- In a 2019 trial, participants taking ashwagandha capsules fell asleep faster and reported better overall sleep quality.
- A 2020 study involving 150 adults with poor sleep quality found that after six weeks, those taking ashwagandha extract reported a 72% improvement in sleep quality compared to baseline.
Dosage
For capsules and tablets, typical doses range from 225 to 600 milligrams per day, depending on the product and the concentration of active compounds. These are often taken in divided doses. Dosage recommendations may differ for powdered or liquid forms, so it’s best to follow the manufacturer’s instructions or consult a healthcare provider.
Side Effects
- Ashwagandha is generally well-tolerated for short-term use (up to three months) and has a long history of traditional use.
- However, potential side effects may include gastrointestinal upset, mild allergic reactions, and possible interactions with medications.
- Ashwagandha may also affect thyroid function and hormone levels, so individuals with related health concerns should consult a healthcare professional before use.
4. Melatonin
Melatonin is a hormone that occurs naturally in the body. As daylight fades, melatonin production increases, signaling to your body that it’s time to sleep. Levels then drop again during the day, helping regulate your sleep-wake cycle.
While most people produce enough melatonin on their own, short-term supplementation can be helpful for those experiencing sleeplessness, jet lag, or difficulty adjusting to an earlier bedtime.
Benefits
Often called the “sleep hormone,” melatonin supplements are some of the most popular natural sleep aids for those who have trouble sleeping. Melatonin works with the body’s circadian rhythm to regulate when you feel sleepy and when you wake up. Low melatonin levels, caused by factors like caffeine, alcohol, smoking, aging, or blue light exposure, can interfere with sleep. Supplementing with melatonin can help restore healthy levels and normalize your internal clock, making it especially beneficial for shift workers and those adjusting to a new sleep schedule.
Research supports melatonin’s role in aiding sleep:
- A 2019 review found that taking melatonin before bed decreased sleep latency by about 3 minutes and increased total sleep time by roughly 30 minutes.
- A 2021 review of people with disease-related sleep disorders found that melatonin reduced sleep disturbances and sleep latency while improving sleep duration and quality.
Dosage
Melatonin is typically taken in doses of 0.5 to 10 milligrams per day. Because supplements vary in strength, it’s best to follow the dosage recommended on the product label to minimize potential side effects.
If your goal is to support sleep quality, take melatonin about 30 minutes before bedtime. If you’re using it to adjust your circadian rhythm (for example, when overcoming jet lag), take it 2 to 3 hours before bedtime.
Side Effects
When taken orally and in appropriate amounts, melatonin is generally safe. Possible side effects include headache, dizziness, nausea, and drowsiness. Because it can cause daytime drowsiness, avoid driving or operating machinery within five hours of taking melatonin.
5. Valerian
Valerian root, often referred to as “nature’s Valium,” is an herb commonly used in sleep aid supplements. It has been used since the Middle Ages to help with sleep, anxiety, and relaxation.
Benefits
While scientists don’t fully understand how valerian works, its activity is thought to stem from plant compounds such as valepotriates, monoterpenes, lignans, flavonoids, and low levels of GABA.
Research suggests that valerian root may reduce the time it takes to fall asleep and help with overall sleep quality and duration.
- A 2011 study involving 100 women with insomnia found that those who took valerian extract twice daily for four weeks had significantly better sleep quality than those who took a placebo.
- A 2017 study of 120 participants with sleep disturbances found that taking an herbal supplement called Vagonotte (a combination of valerian, hops, and jujube) 30 minutes before bedtime for 20 days had an easier time falling asleep, longer sleep duration, and fewer nighttime awakenings compared with a placebo.
Dosage
A typical dosage of 450 to 1,410 milligrams of whole valerian root per day for four to eight weeks may support better sleep quality. However, it’s best to follow the directions on your specific product and consult a healthcare professional to determine the safest and most effective dose for you.
Side Effects
Valerian is generally safe for most people when used at recommended doses. Side effects are uncommon but may include headache, dizziness, stomach upset, vivid dreams, metallic taste, or fatigue.
6. Chamomile
Chamomile is an herb in the Asteraceae family whose small, daisy-like flowers are often dried and steeped to make tea. Naturally caffeine-free, chamomile tea is rich in antioxidants and plant compounds that promote relaxation. Many people use it to support digestion, stress, and a better night's rest.
Benefits
Chamomile is one of the most popular natural sleep aids. It contains apigenin, an antioxidant that binds to certain receptors in the brain, potentially promoting sleepiness.
In one study of older adults, taking a chamomile supplement twice daily for four weeks significantly improved sleep quality compared with a placebo.
While research supports chamomile’s gentle calming effects, these effects are typically subtle and best for mild sleep problems. However, incorporating chamomile tea into a nightly routine can act as a sleep cue, a consistent, relaxing habit that signals to the brain it’s time to rest. This can be especially helpful for those who associate bedtime with stress or racing thoughts.
Dosage
Use one tea bag per cup of water or one to two teaspoons of dried chamomile flowers per cup. Steep for at least five minutes to maximize its relaxing properties, and enjoy it about 30 minutes before bedtime.
Side Effects
Chamomile tea is generally safe for most people. However, allergic reactions have been reported, especially among individuals sensitive to plants in the daisy family, such as ragweed and chrysanthemums.
7. Tart Cherry Juice
Tart cherry juice has recently garnered lots of buzz on social media as a natural, healthy nightcap. Tart cherries, also known as dwarf or Montmorency cherries, are smaller, brighter, and, as the name suggests, more sour than sweet cherries. While sweet cherries are typically enjoyed fresh, tart cherries are often consumed dried, frozen, or juiced.
Benefits
Tart cherries are a natural source of melatonin and also contain tryptophan—an amino acid that helps your body produce both melatonin and serotonin, which play key roles in regulating sleep.
A pilot study published in the American Journal of Therapeutics found that drinking about 8 ounces of Montmorency tart cherry juice twice daily helped with sleep duration and quality in older adults. Participants who drank the tart cherry juice slept an average of 84 minutes longer compared to those who drank a placebo.
Dosage
For sleep support, research suggests consuming about 8 ounces of tart cherry juice once or twice daily, ideally 1–2 hours before bedtime.
Side Effects
Tart cherry juice is generally safe for most people, though it can occasionally cause digestive discomfort, diarrhea, or allergic reactions.
8. Glycine
Glycine is an amino acid that helps build proteins essential for tissue repair, hormone regulation, and enzyme production. Although your body naturally produces glycine from other amino acids, it’s also found in protein-rich foods like meat, fish, and legumes, and is available as a dietary supplement.
Benefits
Studies suggest that glycine may help with sleep quality and daytime fatigue. It’s believed to act on N-methyl-D-aspartate (NMDA) receptors in the suprachiasmatic nucleus, the brain’s master circadian clock, to support the body’s natural sleep cycles.
Research has shown that taking 3 grams of glycine before bed can shorten the time it takes to fall asleep, enhance sleep quality, reduce daytime sleepiness, and support next-day cognition and alertness.
Dosage
Glycine supplements are typically available in 500- to 1,000-milligram (mg) capsules. Follow the instructions on your supplement label or consult a healthcare provider to determine the appropriate dosage for your individual needs.
Side Effects
- Glycine is generally well-tolerated, but potential side effects include upset stomach, nausea, diarrhea, and vomiting.
- If you take antipsychotic medications like clozapine, talk to your healthcare provider before using glycine supplements.
9. Kava
Kava, also known as kava kava, is a plant native to the South Pacific Islands that has been used for centuries as a ceremonial drink to promote relaxation. More recently, it’s gained popularity as a natural remedy to help with stress, anxiety, and sleep problems. Traditionally, it’s mixed with water or brewed into tea, but it’s also available in capsule or tablet form.
Benefits
The active compounds in kava, known as kavalactones, are believed to impact anxiety by influencing neurotransmitters in the brain, including GABA. This calming effect has led many to use kava as a natural sleep supplement.
A 2020 review found that kava may help promote sleep and good sleep quality by increasing time spent in deep sleep. In another study of 24 participants, kava aided stress and sleeplessness compared with a placebo.
However, it’s unclear whether kava directly promotes sleep or helps indirectly by easing anxiety and stress, which often contribute to insomnia. More research is needed to understand how kava affects sleep in people without anxiety-related sleep issues.
Dosage
Experts recommend that your daily intake of kavalactones not exceed 250 milligrams (mg). An effective dose typically ranges from 70 to 250 mg per day.
Side Effects
While kava may be beneficial for sleep and anxiety, its safety has been debated due to reports of liver toxicity in the early 2000s. The Food and Drug Administration (FDA) issued warnings about the potential for liver damage associated with kava-containing products. However, several later analyses found no evidence of liver injury among people taking kava supplements for the short term. For most healthy adults without liver disease or medications that affect the liver, kava appears to be safe when used in appropriate doses for one to two months.
10. Zinc
While most known for aiding immune health, this essential trace mineral also plays a role in numerous other bodily processes. Zinc supports metabolism, wound healing, growth and development, and more. Because the body does not produce zinc naturally, it must be obtained through food sources or supplements.
Benefits
Emerging research suggests zinc may be linked to sleep quality. Zinc plays a role in neurotransmitter function and regulation, which may help promote more restful sleep.
A 2022 systematic review of eight clinical studies found that zinc supplementation was associated with improved sleep quality in several trials, though results were mixed overall. Some studies observed better sleep outcomes at daily doses around 30 mg, while others showed no significant effect. More research is needed to confirm these findings and determine whether zinc benefits sleep primarily in people who are deficient.
Dosage
For adults, the recommended dietary allowance is 8 to 12 mg, depending on your sex and whether you are breastfeeding. This amount can also be obtained by enjoying various foods rich in zinc, such as meat, poultry, seafood, nuts, seeds, legumes, and dairy products. Due to the potential side effects associated with excess zinc consumption, do not exceed the upper limit of 40 mg per day, unless you are following medical guidance.
Side Effects
- Zinc supplements are generally well tolerated; however, they’ve been associated with adverse side effects like nausea, vomiting, diarrhea, and stomach pain in some people.
- Exceeding 40 mg per day may cause flu-like symptoms like fever, coughing, headaches, and fatigue.
Are Sleep Supplements Safe?
Most sleep supplements are generally safe for healthy adults when taken as directed. However, as with any supplement, there are several factors to consider to ensure proper use.
- Pairing with other drugs or supplements: Even if a sleep supplement is generally considered safe on its own, it may interact with certain supplements or other medications you are taking. Always consult a healthcare professional before adding a new supplement to your routine.
- Special populations: While a sleep supplement may be safe for most people, you might be the exception if you have a certain medical condition or are part of a specific population. For instance, many dietary supplements are not suitable for pregnant individuals or children under the age of 18.
- Label accuracy: Research shows that the quantity of active ingredients in some natural sleep aids may not match what’s listed on the label. Look for products that have been third-party tested and contain moderate doses of active ingredients.
- Possible side effects: Be aware of potential side effects before introducing a supplement to your routine. For example, melatonin can cause daytime drowsiness, so it may not be suitable if you have morning obligations that require focus and alertness.
- Overdose potential: Even safe supplements may be harmful in excessive doses. Always follow the dosage instructions provided on the label or by your healthcare provider. When in doubt, start with the lowest effective dose.
How to Choose the Best Sleep Supplement
There are many factors to keep in mind when selecting the best sleep-promoting supplement for you. If you are struggling to figure out where to begin, here’s a checklist to keep in mind:
- Format: Sleep supplements come in many forms, including capsules, gummies, powders, and liquids. Each format has different pros and cons; capsules are often the most convenient and provide precise dosing, while powders may be easier to adjust depending on your needs and can blend seamlessly into a bedtime drink. Ultimately, the best format is the one you’ll enjoy taking consistently.
- Dosages: Make sure your supplement contains an evidence-based dose of the main ingredients. You want a dose that’s effective but not excessive. Always follow label instructions and consult a healthcare professional if you are feeling unsure.
- Quality: Select a supplement that’s been third-party tested and produced in a GMP-certified facility. These measures help ensure that the supplement is high quality and that what’s on the label is in the bottle.
- Synergistic ingredients: Some nutrients and herbs pair better together than others. For example, magnesium and L-theanine may support relaxation, while ingredients like black pepper extract help improve the absorption of others, like turmeric or curcumin. Look for complementary combinations rather than overstuffed formulas.
- Lifestyle integration: Even the best sleep supplement for you is not a cure-all. A supplement should complement healthy sleep habits, which I’ll explore below.
Other Dietitian Tips to Support Sleep
Just like the best greens powder can’t fully replace eating real fruits and vegetables, even the best sleep supplement can’t replace healthy sleep habits. Here are some additional dietitian-approved tips and tricks for a restful night’s sleep:
- Increase bright light exposure during the day: Spending time in natural sunlight or bright light during the day helps regulate your circadian rhythm, supporting both daytime energy and nighttime sleep quality.
- Reduce screen time in the evening: You’ve likely heard this advice before, and for good reason. Nighttime light exposure suppresses melatonin, the hormone that helps you relax and fall asleep. Try to limit screen time and bright light exposure for at least two hours before bedtime.
- Avoid eating too close to bedtime: Late-night eating can disrupt sleep quality. Aim to finish dinner a few hours before going to bed. If you’re hungry later, stick to a small snack. High-carb meals in particular have been linked to lighter, more fragmented sleep.
- Limit your liquids: Try not to drink fluids for one to two hours before bedtime. Excess nighttime urination, known as nocturia, can interrupt sleep and leave you feeling tired the next day. Avoid caffeinated and alcoholic drinks in the evening, as both can negatively affect sleep quality.
- Follow a consistent routine: Your circadian rhythm thrives on consistency. Going to bed and waking up at similar times every day, even on weekends, can significantly improve long-term sleep quality.
- Create a sleep friendly environment: Your bedroom setup can make a big difference. Beyond a supportive mattress and pillows, factors like body temperature, noise, and ventilation all play a role in a good night's sleep. Aim for a cool, dark, and quiet environment that promotes relaxation.
- Incorporate relaxing rituals: Wind down with calming activities such as meditation, listening to soft music, reading, or taking a warm bath. Regular relaxation techniques can help clear your mind and signal to your body that it’s time to rest.
Did You Know? Your body can take up to 10 hours to fully metabolize caffeine, meaning that afternoon coffee could still be keeping you up at night.
Consider Trying Live it Up Golden Hour for Sleep
While all of the natural sleep supplements explored in this article are valuable options to consider, Live it Up’s Golden Hour offers a particularly healthy and relaxing way to wind down at the end of the day.
Modeled after the traditional Ayurvedic drink, this golden milk latte blend combines turmeric, nutmeg, cinnamon, cardamom, black pepper, and a clinically backed dose of ashwagandha, an adaptogen known to support relaxation and stress, for a cozy and soothing pre-bedtime ritual.
Produced in cGMP-certified facilities and third-party tested for quality and safety, Golden Hour is free of added sugar, fillers, stevia, caffeine, melatonin, and artificial flavors and preservatives. This comforting concoction is nutrient-rich, enjoyable hot or cold, and designed to help you ease into restful sleep.
FAQs About Sleep Supplements
Still have questions? Here are the answers to our most commonly asked questions about sleep supplements.
Are natural sleep aids safe to take every night?
Most natural sleep supplements are generally safe for short-term or occasional use, but it’s best to approach nightly use with caution. Ingredients like magnesium, L-theanine, or ashwagandha tend to be well-tolerated, but others, such as melatonin or valerian root, can lead to dependency or reduced effectiveness over time. Always follow dosage recommendations, choose third-party tested products, and consult a healthcare professional if you’re taking medications, have serious sleep issues, or are pregnant or breastfeeding.
What is the best supplement for falling asleep?
The best supplement for falling asleep will differ from person to person. Melatonin may help if your sleep issues stem from an irregular sleep schedule or jet lag, while L-theanine or ashwagandha can be more effective for calming stress or anxiety before bed. If you’re looking for a gentle, routine-based approach, a soothing nighttime drink like Live it Up Golden Hour, which includes ashwagandha, turmeric, and warming spices, can be an enjoyable part of a relaxing pre-sleep ritual.
What is the 10 3 2 1 0 rule for sleep?
The 10-3-2-1-0 rule is a helpful guideline for improving your sleep hygiene. Avoid caffeine 10 hours before bed, stop eating heavy meals or drinking alcohol 3 hours before bed, finish work or stressful activities 2 hours before bed, turn off screens and start winding down 1 hour before bed, and 0 is the number of times you should be hitting the snooze button the next morning.
What is the CIA trick for sleep?
The “CIA sleep trick,” or the military sleep method, is a breathing and muscle relaxation exercise reportedly used by military personnel to fall asleep quickly, even in stressful environments. It involves slowly relaxing one body part at a time, starting with your face and ending with your feet, paired with deep, steady breathing and peaceful mental imagery. The goal of the technique is to calm your body and make falling asleep easier.
What is the golden hour of sleep?
The golden hour of sleep typically refers to the first hour after you fall asleep, when your body enters deep, restorative sleep. During this stage, your body repairs tissues, releases growth hormones, and consolidates memories. Alternatively, some people use “golden hour” to describe a relaxing pre-bedtime routine, like sipping a warm beverage like Live it Up Golden Hour to signal to your body it’s time for bed.
This article is for informational purposes only and is not medical advice or individualized nutrition counseling. Please consult a qualified healthcare provider before making changes to supplements or medications. Any product or brand mentions are for general information and don’t guarantee results.
References
- https://www.nhlbi.nih.gov/health-topics/education-and-awareness/sleep-health
- https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355167
- https://pubmed.ncbi.nlm.nih.gov/18564298/
- https://academic.oup.com/sleep/article/45/4/zsab276/6432454
- https://www.mdpi.com/2072-6643/12/12/3672
- https://health.clevelandclinic.org/does-magnesium-help-you-sleep
- https://pubchem.ncbi.nlm.nih.gov/compound/Theanine#section=Therapeutic-Uses
- https://www.jfda-online.com/journal/vol29/iss2/10/
- https://www.sciencedirect.com/science/article/pii/S1087079225000292?via%3Dihub
- https://www.tandfonline.com/doi/full/10.1080/07315724.2014.926153
- https://pubs.rsc.org/en/content/articlelanding/2023/fo/d3fo01247f
- https://www.mdpi.com/2072-6643/11/10/2362
- https://hfpappexternal.fda.gov/scripts/fdcc/index.cfm?set=GrASNotices&id=209
- https://health.clevelandclinic.org/what-is-ashwagandha
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6750292/
- https://pubmed.ncbi.nlm.nih.gov/32818573/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6827862/
- https://pubmed.ncbi.nlm.nih.gov/32540634/
- https://www.nhs.uk/medicines/melatonin/about-melatonin/
- https://pubmed.ncbi.nlm.nih.gov/29908879/
- https://pubmed.ncbi.nlm.nih.gov/33417003/
- https://www.healthline.com/nutrition/melatonin#dosage
- https://www.mayoclinic.org/drugs-supplements-melatonin/art-20363071
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7585905/
- https://ods.od.nih.gov/factsheets/Valerian-HealthProfessional/
- https://pubmed.ncbi.nlm.nih.gov/21775910/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5457154/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5470311/
- https://www.verywellmind.com/how-chamomile-tea-affected-my-sleep-11750708
- https://www.healthline.com/nutrition/5-benefits-of-chamomile-tea#risks
- https://journals.lww.com/americantherapeutics/fulltext/2018/04000/pilot_study_of_the_tart_cherry_juice_for_the.2.aspx
- https://www.verywellmind.com/tart-cherry-juice-for-sleep-11727715
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10828290/
- https://www.ajmc.com/view/zinc-s-link-to-sleep-quality-remains-unclear-further-studies-needed
- https://www.healthline.com/nutrition/zinc-supplements
- https://www.verywellhealth.com/magnesium-and-l-theanine-8730236
- https://www.healthline.com/nutrition/turmeric-and-black-pepper
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6751071/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5015038/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6801009/
- https://cdnsciencepub.com/doi/full/10.1139/apnm-2020-0032
- https://www.health.com/how-long-caffeine-stays-in-your-system-11741810
Leave a comment