What are the best supplements to take for sleep?

The main sleep supplements discussed are magnesium threonate or bisglycinate, apigenin, and theanine; GABA is mentioned as an occasional add-on. Try supplements only after addressing sleep habits, and consult a healthcare professional before changing your regimen. 1

1. Magnesium threonate or bisglycinate: About 300–400 mg, taken 30–60 minutes before bed, may help shorten the time it takes to fall asleep and deepen sleep. Some people experience gastrointestinal discomfort. 2
2. Apigenin: 50 mg before bed may ease anxiety and rumination and support sleep. It can have anti-estrogenic effects, so consider that before using it. 3
3. Theanine: 100–400 mg before bed may help with sleep, but can cause vivid dreams; leave it out if the dreams are disruptive. 4
4. GABA: 100 mg is described as an occasional addition, used every third or fourth night rather than nightly. 5
5. Caffeine and food timing: The cited sleep guidance recommends avoiding caffeine in the eight to ten hours before bedtime and not eating too close to bedtime; it does not specify a 2 p.m. cutoff or a two-hour food window. 6 7