Quality sleep is essential for overall health. Several evidence-backed supplements may help improve sleep onset, duration, and quality without the side effects of prescription medications.
Add your age, medications, and preferences for a tailored recommendation with prices compared across 10+ retailers.
Research highlights
Ranked by evidence strength and effectiveness. Get personalised dosages above.
Magnesium glycinate or threonate forms are preferred for sleep.
Start with lowest effective dose. Best for jet lag and shift work.
Works well combined with magnesium. Promotes relaxation without sedation.
Long history of traditional use. May take several weeks to reach full effect.
Lowers core body temperature and acts on NMDA receptors to promote sleep. Very safe even at high doses. May improve sleep quality without next-day grogginess.
Evidence ratings based on peer-reviewed clinical research. Individual results may vary.
Our recommendations are based on peer-reviewed clinical research. We evaluate each supplement on effectiveness, evidence quality, safety profile, and value for money across Australian retailers.
Always consult a healthcare professional before starting any supplement regimen, especially if you are taking medications or have existing health conditions.
Our AI considers your age, medications, and preferences to recommend the right doses and compare prices across 10+ retailers.
Get my sleep stackFree · No account required · Takes 10 seconds
Common questions
Magnesium glycinate (200–400mg before bed) has the strongest evidence for improving sleep quality and is widely available in Australia. It works by activating GABA receptors that calm the nervous system. For falling asleep faster, melatonin (0.5–3mg) is effective for jet lag and shift work. L-theanine (200mg) promotes relaxation without drowsiness. Prices start from ~$0.15/day from retailers like iHerb and Chemist Warehouse.
Yes — magnesium glycinate and magnesium bisglycinate are the best forms for sleep. A 2012 double-blind RCT found 500mg magnesium daily improved sleep quality scores, sleep time, and melatonin levels in elderly participants. Approximately 1 in 3 Australians don't get enough magnesium, and deficiency worsens sleep quality. Take it 30–60 minutes before bed for best results.
Low-dose melatonin (up to 2mg) is available without prescription in Australia from pharmacies since 2021 (Circadin and generics). Higher doses still require a prescription. For most people, 0.5–1mg is effective — higher doses aren't necessarily better. It's most useful for jet lag, shift work, and delayed sleep phase disorder rather than general insomnia.
For the combination of nighttime anxiety and insomnia, the most effective stack is: magnesium glycinate (200–400mg) for physical relaxation, L-theanine (200mg) for mental calm, and ashwagandha (300mg KSM-66) for reducing cortisol. This combination targets different pathways — GABA, alpha waves, and cortisol — without the dependency risk of pharmaceutical sleep aids.
Melatonin works within 30–60 minutes (take before bed). L-theanine promotes relaxation within 30 minutes. Magnesium glycinate typically takes 1–2 weeks of consistent use for noticeable improvement, as it needs to correct underlying deficiency. Ashwagandha takes 4–8 weeks to fully reduce cortisol levels that interfere with sleep.
Magnesium glycinate and L-theanine are generally safe for long-term daily use at recommended doses. Melatonin is best used short-term (2–4 weeks) or intermittently — the TGA recommends it for short-term use. Valerian root is safe for up to 4–6 weeks. None of these have the dependency risk of prescription sleep medications, but always consult your GP if you have persistent insomnia.
Price drops, new products, and research updates for sleep supplements. One email per week, unsubscribe anytime.
Free tools
Evidence Lab
A deep dive into the clinical evidence behind magnesium supplementation for insomnia and sleep quality — including which forms work best.
Read article 🌙Magnesium glycinate, L-theanine, ashwagandha, glycine and apigenin — ranked by clinical evidence. Melatonin is prescription-only in AU, so these are the best OTC options.
Read article ⚖️Not all magnesium is the same. We compare glycinate, citrate, oxide, threonate and other forms — absorption rates, best uses, side effects, and prices in Australia.
Read article