Getting quality sleep is essential for overall health, yet many people struggle with falling asleep or staying asleep through the night. Stress, screen time, inconsistent routines, and even diet can all interfere with your ability to rest. While lifestyle changes are important, certain supplements can also support better sleep by calming the nervous system and promoting natural sleep cycles. From magnesium to melatonin and herbal blends, the right supplement can help you fall asleep faster and wake up feeling more refreshed.
Neuroscientist Robert Love shared three supplements he recommends for anyone who struggles with sleep and wants to fall asleep more quickly. According to him, magnesium, L-theanine, and lion’s mane are some of the best options. Read on to learn more.
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1. Magnesium
It’s no surprise that magnesium is widely celebrated for its powerful benefits when it comes to improving sleep.
Love reveals, “According to the United States Department of Agriculture, seven out of 10 Americans are not eating enough magnesium-rich foods, which means approximately seven out of 10 of us are deficient in magnesium. Magnesium is very important for sleep. It helps relax the muscles, reduces stress, and it can help with healthy sleep.” It also helps with relaxation before bed.
Additionally, it supports the regulation of melatonin, the hormone responsible for managing your sleep-wake cycle. Taking magnesium glycinate or magnesium citrate about 30–60 minutes before bed is a common way to experience its calming effects and encourage deeper, more restorative sleep.
2. L-Theanine
L-theanine is an amino acid found naturally in green tea, and it’s well-known for its calming, non-drowsy effects—making it a popular supplement for improving sleep quality. Unlike sleep medications, L-theanine doesn’t knock you out; instead, it promotes a state of calm focus that can help you fall asleep more easily, especially if racing thoughts or anxiety are keeping you up.
"L-Theanine is an amino acid found in green tea and black tea that helps lower stress, lower anxiety, and reduce cortisol. It can help increase relaxation before bed and can aid in falling asleep faster.”
3. Lion's Mane
Lion’s Mane is a medicinal mushroom best known for its cognitive and nerve-supporting benefits, but it may also play a subtle role in improving sleep quality, especially by reducing anxiety and supporting a healthy brain. While it’s not a sedative or traditional sleep aid, Lion’s Mane can help promote better rest through its effects on the nervous system and mood regulation.
“Lion’s mane is a medicinal mushroom used in ancient Chinese and Japanese medicine for centuries, and Western medicine is now just catching up. Lion’s mane has tremendous benefits for the brain, the body, and can help improve sleep. It also increases something called BDNF, which stands for brain-derived neurotrophic factor, and that can help improve memory. It also helps support a healthy immune system by lowering inflammation," he notes.
