Supplements Can Help You Biohack a Better Night’s Rest

Over-the-counter sleep aids prepare you for rest and peak performance the next day

Illustration of a couple sitting in bed in the evening, one reading, one drinking herbal tea, bottle of vitamin D supplements, and bottle of sleep supplements.

Table of Contents

Vitamin & Minerals

A Biohacker’s Guide to Vitamin & Mineral Sleep Supplements

Start biohacking your sleep quality by making sure you have adequate levels of all the necessary vitamins and minerals every single day. Avoid deficiencies — which can impact sleep quality and overall well-being.

Six different color capsules of mineral and vitamin sleep supplements.

Check Micronutrient Levels With Tests First

Supplements can naturally help improve sleep quality and increase overall wellness. Certain vitamins and minerals, known as micronutrients, play a non-negligible role in the sleep cycle, getting enough micronutrients is therefore important for your health and well-being.1 

The modern diet often lacks many of the nutrients required by the body to function optimally.2 Thus, most people are deficient in important vitamins and minerals.3 The best way to consume micronutrients is through food. However, a lot of people struggle with this, which is why supplementing vitamins and minerals can help prevent deficiencies and improve sleep quality. 

If you’re considering sleep supplements, vitamins and minerals are the best places to start. They can improve sleep and other functions of the body, such as immunity and digestion. Blood testing is a good way to identify micronutrient deficiencies. This is recommended because consuming vitamins you don’t need can have adverse effects.4

Add Vitamin D, Magnesium, and Zinc To Biohack Sleep

Vitamin D and Magnesium5 are important for quality sleep. In fact, vitamin D affects the area of the brain that regulates sleep, therefore low levels can negatively affect the sleep cycle.6 

Taking Vitamin D and Magnesium together increases positive results. They go hand in hand because if Magnesium levels are low, the body will not absorb Vitamin D very well.7 Having a deficiency in these two vitamins and minerals is extremely common.8 Ensuring proper levels will improve overall health and sleep.

Taking a Zinc supplement can also help improve sleep naturally. Like Vitamin D and Magnesium, Zinc affects the systems of the body that regulate sleep.9 If a person is deficient, taking a zinc supplement will help improve the body’s natural production of melatonin (sleep hormone).

Topicals and Sprays

Topicals and sprays can also help improve sleep. These products offer natural and synthetic sleep supplements. They’re both popular delivery options for CBD and topicals are great for releasing muscle tension.

Nitrate and Glycine Also Help Support Healthy Rest

Nitrate10 and Glycine can also help with sleep issues. Glycine is an amino acid that has positive effects on the nervous system. It’s mostly found in the parts of animals not often consumed in the modern diet, such as bone and connective tissue. Supplementing glycine can help improve sleep and increase tissue regeneration. 

If deficiencies are present, supplementing vitamins and minerals will help improve sleep and general health. There are a lot of supplement brands to choose from. To ensure maximum effectiveness, make sure you choose a high-quality brand.

“Humans make thousands of units of vitamin D within minutes of whole body exposure to sunlight. From what we know of nature, it is unlikely such a system evolved by chance.”

Dr. John Cannell

Executive Director, Vitamin D Council

Row of different shapes, sizes, and colors of sleep supplements, vitamins, and minerals.

Vitamin Blends

Rise AM & Reset PM System

Side by side bottles of LifeVantage Rise AM and Reset PM supplements.

Enhance your well-being with the LifeVantage® Rise AM™ & Reset PM™ System. This comprehensive system delivers essential vitamins, minerals, and adaptogens to activate your antioxidant pathways for optimal health.

Solgar

Bottle of Solgar B-Complex with Vitamin C Stress Formula supplement tablets.

B Complex vitamins are essential for metabolizing carbohydrates, fats, and proteins into energy. With 75 years of dedication to quality, health, and well-being, Solgar® continues its mission to craft the finest nutritional supplements through extensive research and premium raw materials.

Magnesium

Organifi

Bottle of Organifi Essential Magnesium supplement capsules.

Enjoy your daily dose of highly absorbable magnesium in convenient capsules that are gentle on digestion and robust in their support for your body and mind. Experience benefits like fortified bones and muscles, enhanced nerve health and communication, and a natural boost in cellular energy.

Seeking Health

Bottle of Seeking Health optimal magnesium supplements.

Experience the dual benefits of Optimal Magnesium. It combines malate for energy support and lysinate-glycinate for relaxation and gut comfort in a convenient capsule. Each serving provides 150 mg of magnesium from superior lysinate-glycinate and malate forms.

Hilma

Bottle of Hilma Sleep Support supplements with two loose capsules in front.

Experience smarter sleep support with Hilma Sleep Support – a melatonin-free solution that’s not habit-forming. Wake up refreshed with a powerful blend of magnesium, l-theanine, reishi mushroom, and passionflower. Say goodbye to melatonin and embrace hormone-free, 3rd-party lab tested sleep aid.

Momentous

Momentous Complete Sleep Bundle with a bottle of Apigenin, two bottles of Magnesium Threonate, a bottle of Inositol, and a bottle of L-Theanine supplements.

Dr. Andrew Huberman’s Sleep Toolkit combines Magnesium Threonate for cognitive function, L-Theanine for relaxation, Apigenin for stress relief, and Inositol for better sleep. The added Magnesium L-Threonate with 2 grams of Magtein® improves sleep quality.

BiOptimizers

Bottle of BiOptimizers Magnesium Breakthrough supplement capsules.

Bioptimizers Magnesium Breakthrough, a comprehensive solution for magnesium deficiency, provides all seven types of magnesium to address common deficiencies and improve overall health.

mindbodygreen

Bottle of The MindBodyGreen Shop Sleep Support Plus supplement capsules.

Achieve the deep and restorative sleep you’ve always dreamt about with mindbodygreen’s sleep support. Experience faster, longer, and more efficient sleep without morning grogginess. Enjoy relaxation and deep sleep while reducing mental fatigue.

Topicals

Nordaid

Bottle of Nordaid oral zinc acetate spray.

Nordaid’s zinc oral spray enhances immune function, cell division, and protein synthesis by delivering essential vitamins and minerals directly to the bloodstream through mouth mucosa. With quick absorption, lasting effects, and a vegan, sugar-free oral spray form, it offers a convenient and effective way to support your immune system and overall health.

Nue Co

Small bottle of The Nue Co Magnesium Ease Soothing Massaging Body Spray.

Magnesium Ease is a powerful topical spray with pure, bioavailable magnesium chloride for muscle relief. Post-exercise, it minimizes lactic acid build-up, aiding muscle recovery and improving oxygen supply. It also combats nighttime leg spasms by countering excess calcium. Lavender promotes relaxation for deeper sleep.

1. Bailey R, L, West Jr. K, P, Black R, E, The Epidemiology of Global Micronutrient Deficiencies, Ann Nutr Metab 2015;66(suppl 2):22-33, doi: 10.1159/000371618: https://doi.org/10.1159/000371618.

2. Moshfegh A, Goldman J, Cleveland L, Usual nutrient intakes from food compared to dietary reference intakes, What we eat in America, NHANES 2001-2002, US Department of Agriculture, Agricultural Research Service; 2005: https://www.ars.usda.gov/ARSUserFiles/80400530/pdf/0102/usualintaketables2001-02.pdf.

3. Office of dietary supplements – magnesium, U.S. Department of Health and Human Services, (n.d.), NIH Office of Dietary Supplements, retrieved February 18, 2023: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/.

4. Geller AI, Shehab N, Weidle NJ, Lovegrove MC, Wolpert BJ, Timbo BB, Mozersky RP, Budnitz DS, Emergency Department Visits for Adverse Events Related to Dietary Supplements, N Engl J Med. 2015 Oct 15;373(16):1531-40, doi: 10.1056/NEJMsa1504267, PMID: 26465986; PMCID: PMC6196363: https://doi.org/10.1056/nejmsa1504267.

5. Bbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B, The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial, J Res Med Sci. 2012 Dec;17(12):1161-9, PMID: 23853635; PMCID: PMC3703169: https://pubmed.ncbi.nlm.nih.gov/23853635.

6. Romano Fiammetta, Muscogiuri Giovanna, Di Benedetto Elea, Zhukouskaya V. Volha, Barrea Luigi, Savastano Silvia, Colao Annamaria and Di Somma Carolina, Vitamin D and Sleep Regulation: Is there a Role for Vitamin D?, Current Pharmaceutical Design 2020; 26(21): https://dx.doi.org/10.2174/1381612826666200310145935.

7. Reddy P, Edwards LR, Magnesium Supplementation in Vitamin D Deficiency, Am J Ther. 2019 Jan/Feb;26(1):e124-e132, doi: 10.1097/MJT.0000000000000538, PMID: 28471760: https://doi.org/10.1097/mjt.0000000000000538.

8. Office of dietary supplements – magnesium, U.S. Department of Health and Human Services (n.d.) NIH Office of Dietary Supplements, retrieved February 18, 2023: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/.

9. Cherasse Y, Urade Y, Dietary Zinc Acts as a Sleep Modulator, Int J Mol Sci. 2017 Nov 5;18(11):2334, doi: 10.3390/ijms18112334, PMID: 29113075; PMCID: PMC5713303: https://doi.org/10.3390/ijms18112334.

10. Wisor JP, Holmedahl NH, Saxvig IW, Fjeldstad OM, Weitzberg E, Grønli J, Engan HK, Effect of Dietary Nitrate Supplementation on Sleep in Chronic Obstructive Pulmonary Disease Patients, Nat Sci Sleep. 2021, Mar 25;13:435-446, doi: 10.2147/NSS.S279395, PMID: 33790676; PMCID: PMC8007562: https://doi.org/10.2147/nss.s279395.

11. Kawai N, Sakai N, Okuro M, Karakawa S, Tsuneyoshi Y, Kawasaki N, Takeda T, Bannai M, Nishino S, The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus, Neuropsychopharmacology, 2015 May;40(6):1405-16, doi: 10.1038/npp.2014.326, Epub 2014 Dec 23, PMID: 25533534; PMCID: PMC4397399: https://doi.org/10.1038/npp.2014.326.

12. Abboud M, Vitamin D Supplementation and Sleep: A Systematic Review and Meta-Analysis of Intervention Studies, Nutrients, 2022 Mar 3;14(5):1076, doi: 10.3390/nu14051076. PMID: 35268051; PMCID: PMC8912284: https://doi.org/10.3390/nu14051076.

Herbs & Botanicals

Biohack Your Sleep with Proven to Work Herbs & Botanical Supplements

If you’re looking to skip the synthetic supplements and pharmaceuticals — as most biohackers are — certain herbs and botanical supplements can help you improve your sleep quality naturally.

Wooden spoon full with supplement pills, a cup of pills, pills scattered on table, herbal leaves and flowers, and two small jars of oil.

Best Herbal Remedies for Sleep

Herbal supplements have been used to help people sleep for hundreds of years. Most herbs are safe for consumption. However, if you have underlying health conditions, are taking medications, or are pregnant, you should consult a medical professional before taking any supplements.

Chamomile

Chamomile is the most commonly used herbal sleep remedy. It helps calm anxiety and improve sleep quality.1 Sipping on a cup of tea before bed helps induce relaxation and improve sleep naturally.2

Cannabidiol (CBD)

Another herbal sleep supplement that has recently gained popularity for its effectiveness is cannabidiol – commonly known as CBD. It is derived from the cannabis plant but doesn’t induce psychoactive effects as THC does. It’s considered to be a natural solution for insomnia.3 It’s also effective for managing anxiety.4 CBD may be a good option for people who struggle with relaxing and calming their minds while trying to fall asleep. 

Hops

Next on the sleep herbal remedy list, we have Hops. This plant, commonly used to make beer, has demonstrated sedative effects.5 However, this doesn’t mean enjoying a few beers before bed improves sleep. We recommend taking supplements with this plant, which offer all the benefits without the negative effects of alcohol.

Valerian and Passion Flower

Valerian and Passion Flower are herbs commonly found in sleep teas and tinctures. Valerian’s sedative effects6 have made it a popular bedtime supplement for many years. Available studies on the benefits of Passion Flower for sleep are limited, but initial results show positive effects on sleep.7 Generally speaking, using herbal supplements for sleep aid is a beneficial and safe option to help you relax before bed and sleep better.

“Tea doesn’t just have to be a morning or afternoon pick-me-up— it can be a great nightcap too.”

Dr. Michael Breus

The Sleep Doctor

Row of various botanicals and flowers used in sleep supplements.

Capsules

Radical Roots

Container of Radical Roots Immortal All-Stars capsules for total body and mind wellness.

Unlock 4,500 years of wisdom in Immortal All-Stars, a blend of Chinese herbs nurturing body, mind, and spirit. This comprehensive formula supports essential elements like Yin, Yang, Qi, Essence, and Blood with ingredients like He Shou Wu, Huang Qi, Reishi, Dan Shen, Yu Jin, and more. Enhance adaptogenic benefits, heart health, and overall well-being to operate optimally at any age.

Gaia

Bottle of Gaia Herbs Pro Sleep Maintenance supplements.

Enhance overall health with a full night’s sleep using Sleep Maintenance, a unique herbal blend that supports restful sleep and healthy adrenal function. Natural support for stress pathways helps you rest more easily and consistently, promoting restorative sleep throughout the night, leaving you refreshed upon waking.

Ecosh

Glass jar of Ecosh Ashwagandha root extract plus KSM66 supplements.

Ashwagandha (Withania somnifera) is an adaptogen with stress-balancing qualities that enhance bodily equilibrium and resilience. It fosters emotional equilibrium, mental and physical well-being, addressing issues like weakness, fatigue, and concentration difficulties. Moreover, it aids in promoting sleep and relaxation.

Nutricost

Bottle of Nutricost valerian root supplements for better sleep.

Valerian root is a natural sleep aid from Asia and Europe. Their Valerian Root Capsules contain 1000 mg per serving, with only Valerian Root Extract as the active ingredient. Made in a GMP-compliant, FDA-registered facility, these vegetarian, gluten-free, and non-GMO capsules provide a convenient sleep solution.

Tribe Organics

Container of Tribe Organics Ashwagandha KSM-66 supplement capsules.

Ashwagandha KSM-66 Full-Spectrum is your ally against the stresses of modern life. It can reduce symptoms by up to 70%, helping stabilize your mood, energy levels, and sleep quality for rejuvenation. Experience a more balanced and vibrant life with Tribe Organics Ashwagandha KSM-66 Full-Spectrum.

Himalaya

Bottle of Himalaya Ashwagandha plus Relax supplement capsules next to its box.

Himalaya Ashwagandha, combined with GABA, Holy Basil, and Chamomile, creates a powerful blend to promote relaxation, calm stress, and support restful sleep. Ashwagandha aids in deep relaxation, while GABA encourages a calm mindset. Holy Basil contributes to tranquility and adrenal wellness.

CBD

Element Health

Dropper bottle of Element Health maximum strength full spectrum CBD oil.

Experience the power of Ultra Concentrated Full Spectrum CBD extract. Their premium oil is derived from 100% organically grown hemp, free from GMOs, pesticides, herbicides, and chemical fertilizers. Element Health has a vegan and gluten-free formula undergoes third-party testing for quality assurance.

cbdMD

Bottle of cbdMD full spectrum sleep supplements in raspberry flavor with three loose gummies in front.

Elevate your sleep with cbdMD’s Full Spectrum CBD Gummies for Sleep. These vegan, gluten-free gummies combine CBD, THC, melatonin, and natural sleep aids. Take two gummies before bedtime and establish a calming nightly routine for improved sleep quality. Experience your dream sleep with cbdMD.

Joy Organics

Dropper bottle of Joy Organics CBD plus CBG Tincture Oil Drops next to its box.

Joy Organics USDA Certified Organic CBG + CBD Tincture combines the power of CBG and CBD to promote body balance. This tincture offers 30 servings of mental and physical wellness support. Rigorously tested for potency and purity by third-party labs, it’s a reliable addition to your wellness routine.

Tinctures

Kaapa Health

Biohacker's bundle of four dropper bottles with different varieties of KAAPA Mushrooms tinctures.

Biohacker’s special: incorporating functional mushrooms into your daily routine. Biohacking, or “do-it-yourself biology,” aims to optimize human performance through gradual lifestyle changes for enhanced health and well-being.

Life Cykel

Row of five different Life Cykel functional mushroom oral sprays.

Elevate your day with the Complete Oral Spray Set, featuring Lion’s Mane, Cordyceps, Turkey Tail, Reishi, and Chaga. This convenient blend of functional mushrooms and Australian bush food, infused with Lemon Myrtle, offers an uplifting experience for on-the-go use.

1. Mao JJ, Xie SX, Keefe JR, Soeller I, Li QS, Amsterdam JD, Long-term chamomile (Matricaria chamomilla L.) treatment for generalized anxiety disorder: A randomized clinical trial, Phytomedicine, 2016 Dec 15;23(14):1735-1742, doi: 10.1016/j.phymed.2016.10.012, Epub 2016 Oct 24, PMID: 27912875; PMCID: PMC5646235: https://doi.org/10.1016/j.phymed.2016.10.012.

2. Adib-Hajbaghery M, Mousavi SN, The effects of chamomile extract on sleep quality among elderly people: A clinical trial, Complement Ther Med. 2017 Dec;35:109-114: https://doi.org/10.1016/j.ctim.2017.09.010.

3. Ried K, Tamanna T, Matthews S, Sali A, Medicinal cannabis improves sleep in adults with insomnia: a randomised double-blind placebo-controlled crossover study, J Sleep Res. 2022 Dec 20:e13793, doi: 10.1111/jsr.13793, Epub ahead of print, PMID: 36539991: http://dx.doi.org/10.1111/jsr.13793.

4. Adib-Hajbaghery M, Mousavi SN, The effects of chamomile extract on sleep quality among elderly people: A clinical trial, Complement Ther Med. 2017 Dec;35:109-114, doi: 10.1016/j.ctim.2017.09.010, Epub 2017 Oct 13, PMID: 29154054: https://doi.org/10.1016/j.ctim.2017.09.010.

5. Blessing EM, Steenkamp MM, Manzanares J, Marmar CR, Cannabidiol as a Potential Treatment for Anxiety Disorders, Neurotherapeutics, 2015 Oct;12(4):825-36, doi: 10.1007/s13311-015-0387-1, PMID: 26341731; PMCID: PMC4604171: https://doi.org/10.1007/s13311-015-0387-1.

6. Franco L, Sánchez C, Bravo R, Rodriguez A, Barriga C, Juánez JC, The sedative effects of hops (Humulus lupulus), a component of beer, on the activity/rest rhythm, Acta Physiol Hung, 2012 Jun;99(2):133-9, doi: 10.1556/APhysiol.99.2012.2.6, PMID: 22849837: https://doi.org/10.1556/aphysiol.99.2012.2.6.

7. Donath F, Quispe S, Diefenbach K, Maurer A, Fietze I, Roots I, Critical evaluation of the effect of valerian extract on sleep structure and sleep quality, Pharmacopsychiatry, 2000 Mar;33(2):47-53, doi: 10.1055/s-2000-7972, PMID: 10761819: https://doi.org/10.1055/s-2000-7972.

8. Ngan A, Conduit R, A double-blind, placebo-controlled investigation of the effects of Passiflora incarnata (passionflower) herbal tea on subjective sleep quality, Phytother Res. 2011 Aug;25(8):1153-9, doi: 10.1002/ptr.3400, Epub 2011 Feb 3, PMID: 21294203: https://doi.org/10.1002/ptr.3400.

natural compounds

Natural Compounds Can Also Help You Biohack Your Sleep Quality

Certain synthetic sleep supplements are safe to take when you’re having issues at night. Still, this should be considered a short-term solution. In the longer-term, biohacking can work to optimize your sleep without the need for synthetic supplements. Embrace the journey!

Pill capsule with many round blue spheres inside and blue bubbles surrounding it.

Best Synthetic Formulas for Biohacking Sleep

Synthetic sleep supplements essentially mimic and promote natural bodily functions to help improve sleep. Thankfully, in this day and age, several safe and effective compounds can be used to help overcome sleep problems. 

Melatonin

The most commonly used synthetic sleep supplement is melatonin, which is the hormone known to induce sleep in humans. It can also be described as the hormone that your body produces in response to darkness.

Many different vitamins and herbal supplements can help you sleep better by promoting more melatonin in the body, including vitamin D. Another option is to consume synthetic melatonin directly through supplements.1

Although synthetic melatonin is considered safe,2 long-term use is not recommended seeing as certain mild side effects, including headaches, sleepiness, dizziness, and nausea, may be associated with extended use.3

Also, finding a quality supplement brand is especially important when it comes to melatonin because many products on the market have inaccurate labeling.4 

Tryptophans and 5-htp

If you don’t think melatonin supplements are for you, Tryptophans and 5-htp can also aid in improving your sleep. Tryptophans5 and 5-htp6 both have an effect on the serotonin system, which is crucial for the production of melatonin. Taking these two supplements can help improve overall well-being and sleep quality. Tryptophans can be found in a variety of foods, such as chocolate, nuts, and seeds —to name just a few. 5-htp, however, can only be obtained through supplements. 

GABA

Another popular supplement for sleep is GABA, which is found in several teas and can be ingested through supplements. There is evidence that GABA supplements have numerous positive effects, including on sleep.7 That said, whether or not GABA can help you sleep better is controversial in the scientific community. A few studies suggest that it can, but more research is required.8

Biohacking Your Sleep? Focus on Your Lifestyle First

Synthetic supplements help improve the body’s natural systems that regulate sleep. However, no supplement can replace a good diet, exercise, and healthy habits. Before diving into a complex supplement regime, focus on developing good habits and decreasing your stress levels.

“Before turning to a supplement, make sure you’re addressing your sleep hygiene. There could be things you’re doing that are sabotaging your sleep without realizing it.”

Kelsey Lorencz

Dietitian

Row of simple colorful drawings of molecules.

Melatonin Alternatives

Symphony Natural Health

Box of Symphony Natural Health Herbatonin supplement capsules.

Introducing Herbatonin, the pioneering plant-based melatonin (phyto-melatonin) derived from exclusive rice, alfalfa, and chlorella varieties, enclosed in a vegan capsule. Unlike synthetic or animal-derived melatonin found elsewhere, Herbatonin 3mg is designed for short-term usage of 3 to 5 days, effectively restoring your circadian rhythm and sleep cycle.

Brain Luxury

Two 10-count boxes of BrainLuxury Delta bottles for better sleep.

Can’t sleep? Tired of pills and artificial melatonin side effects? DELTA is a natural sleep supplement that supports deep sleep by helping your brain produce melatonin and serotonin naturally, with no artificial ingredients. Experience restful, rejuvenating sleep the way nature intended with DELTA, free from harmful additives.

Bulk Supplements

Bag of BulkSupplements.com Taurine Powder with 500 servings.

BulkSupplements Taurine is a natural amino acid with anti-inflammatory properties, benefiting heart health, brain function, muscle recovery, mood, sleep, and eye health. It also supports liver function, making it crucial for athletes and those with active lifestyles.

Arrae

Container of Arrae Sleep supplement capsules.

Sleep offers a specialized blend of herbs and a neurotransmitter to induce deep, uninterrupted sleep without melatonin, ensuring you wake up energized. Its formulation, designed by a Naturopathic Doctor, regulates sleep cycles, maintaining steady energy levels throughout the day, and it efficiently prepares your body and mind for sleep within an hour.

GABA

Blyss

Bottle of Blyss Nutrition Sweet Dreams 5-HTP plus GABA supplement capsules.

Sweet Dreams is expertly formulated with a synergistic blend of 5HTP and GABA to promote tranquil sleep, alleviate anxiety, and enhance mental well-being. By calming the mind, reducing stress, and improving concentration, GABA fosters positivity and relaxation. Designed for women, Sweet Dreams supports deep relaxation without compromising mental clarity or alertness, offering natural sleep support for adults.

Doublewood Supplements

Bottle of Double Wood GABA supplement capsules for sleep quality and stress management.

GABA serves as the brain’s key inhibitory neurotransmitter, exerting potent calming and depressive effects essential for relaxation. Often used as a supplement, GABA supports mood and a balanced stress response, promoting emotional well-being. By facilitating a state of relaxation, GABA supplements can contribute to overall emotional equilibrium and improved mental well-being.

Thorne

Bottle of Thorne PharmaGABA-100 supplement capsules.

PharmaGABA, a natural form of gamma-aminobutyric acid, has been clinically demonstrated to promote relaxation and reduce stress indicators, contributing to both mental focus and physical relaxation, as well as potentially improving sleep quality. Thorne offers PharmaGABA in 250 mg and 100 mg non-habit forming capsules to suit individual preferences and needs.

Pure Micronutrients

Bottle of Pure Micronutrients Pure 5-HTP plus GABA supplement capsules.

This formula combines 5-HTP and GABA, two vital amino acids that work together to boost serotonin and melatonin production, regulating mood and stress. By converting to serotonin, 5-HTP acts as a crucial mood stabilizer, while GABA facilitates communication between brain cells, promoting tranquility and reducing negative thoughts. Together, they induce deep relaxation without drowsiness, effectively alleviating stress and anxiety.

L-Theanine

Momentous

Bottle of Momentous L-Theanine supplement capsules for sleep and cognitive function.

L-Theanine, a naturally occurring amino acid in tea, effectively enters the brain and aids in the activation of alpha waves. It elevates levels of mood-regulating neurotransmitters like GABA and serotonin, leading to reduced neural excitability and a tranquil, focused state.

Doublewood Supplements

Bottle of Double Wood L-Theanine supplement capsules for relaxation, stress reduction, and attention.

L-Theanine, a special amino acid, mimics neurotransmitters such as GABA and glutamate. It promotes relaxation, reduces stress, and enhances focus. When combined with caffeine, it can offset jitters and improve memory, energy, and problem-solving.

Bronson

Bottle of Bronson L-Theanine supplement capsules for positive mood and relaxation.

L-Theanine, a natural component of tea, offers stress relief and relaxation without inducing drowsiness, making it an ideal choice for those wanting to manage stress and achieve a peaceful state of mind. It’s a valuable nutrient that’s not abundantly present in common foods.

1. Gandolfi JV, Di Bernardo APA, Chanes DAV, Martin DF, Joles VB, Amendola CP, Sanches LC, Ciorlia GL, Lobo SM, The Effects of Melatonin Supplementation on Sleep Quality and Assessment of the Serum Melatonin in ICU Patients: A Randomized Controlled Trial, Crit Care Med. 2020 Dec;48(12):e1286-e1293, doi: 10.1097/CCM.0000000000004690, PMID: 33048904: https://doi.org/10.1097/ccm.0000000000004690.

2. Sánchez-Barceló EJ, Mediavilla MD, Tan DX, Reiter RJ, Clinical uses of melatonin: evaluation of human trials, Curr Med Chem, 2010;17(19):2070-95, doi: 10.2174/092986710791233689, PMID: 20423309: https://doi.org/10.2174/092986710791233689.

3. Andersen, L.P.H., Gögenur, I., Rosenberg, J. et al.,The Safety of Melatonin in Humans, Clin Drug Investig 36, 169–175 (2016): https://doi.org/10.1007/s40261-015-0368-5.

4. Erland LA, Saxena PK, Melatonin Natural Health Products and Supplements: Presence of Serotonin and Significant Variability of Melatonin Content, J Clin Sleep Med. 2017 Feb 15;13(2):275-281, doi: 10.5664/jcsm.6462, PMID: 27855744; PMCID: PMC5263083: https://doi.org/10.5664/jcsm.6462.

5. Zamoscik V, Schmidt SNL, Bravo R, Ugartemendia L, Plieger T, Rodríguez AB, Reuter M, Kirsch P, Tryptophan-enriched diet or 5-hydroxytryptophan supplementation given in a randomized controlled trial impacts social cognition on a neural and behavioral level, Sci Rep. 2021 Nov 4;11(1):21637, doi: 10.1038/s41598-021-01164-y, PMID: 34737364; PMCID: PMC8568973: https://doi.org/10.1038/s41598-021-01164-y.

6. Zamoscik, V., Schmidt, S.N.L., Bravo, R. et al., Tryptophan-enriched diet or 5-hydroxytryptophan supplementation given in a randomized controlled trial impacts social cognition on a neural and behavioral level, Sci Rep 11, 21637 (2021): https://doi.org/10.1038/s41598-021-01164-y.

7. Boonstra E, de Kleijn R, Colzato LS, Alkemade A, Forstmann BU, Nieuwenhuis S, Neurotransmitters as food supplements: the effects of GABA on brain and behavior, Front Psychol, 2015 Oct 6;6:1520, doi: 10.3389/fpsyg.2015.01520, PMID: 26500584; PMCID: PMC4594160: https://doi.org/10.3389/fpsyg.2015.01520.

8. Byun JI, Shin YY, Chung SE, Shin WC, Safety and Efficacy of Gamma-Aminobutyric Acid from Fermented Rice Germ in Patients with Insomnia Symptoms: A Randomized, Double-Blind Trial, J Clin Neurol, 2018 Jul;14(3):291-295, doi: 10.3988/jcn.2018.14.3.291, Epub 2018 Apr 27, PMID: 29856155; PMCID: PMC6031986: https://doi.org/10.3988/jcn.2018.14.3.291.

edibles & drinks

Which Sleep Supplements Are Best for You? Biohackers Have Great Options

Sleep supplements come in many different forms. From gummies and tonics to tinctures and sprays, there is truly something for everyone. Experimentation is key to finding which supplements work best for you.

Red gummy supplements spilling out of a tipped over clear jar.

Sleep Supplements Are a Personal Decision

Supplements for sleep improvement1 come in many forms. Teas and tinctures are the most commonly used, but gummies, tonics, drinks, and even chocolates are also available. 

Hundreds of wellness companies claim their products are the best solution for sleep issues. Unfortunately, many of them have high price tags and offer minimal results.2 

When choosing a natural sleep aid, buying high-quality and clinically tested supplements is important. Look for supplement companies that use clinical testing from an outside research institution. These are the brands committed to providing customers with the best quality.

Tea, Tinctures, and Tonics

Herbal sleep beverages are a wonderful option for biohacking sleep quality. Teas, tinctures, and tonics can be easily found at many local grocery stores. Picking up a box of herbal tea is a simple and inexpensive way to improve sleep. The research on the benefits of herbal teas has only begun in the past few years and is therefore limited. However, there is positive evidence that certain teas can help reduce stress and improve sleep. Drinking tea is also hydrating, which is important for overall health!3

Tinctures and extracts are also readily available and offer a more concentrated version of herbal sleep remedies. These are great options for people who need something a little bit stronger than a cup of tea to improve their sleep.

Tablets and Capsules

Herbal sleep remedies often come in tablets and capsules. Many brands, but not all, offer pure versions, which are a good option for anyone trying to avoid additives. Some companies also offer a mix of different supplements that complement each other.

Gummies, Cookies, and Chocolates

Some people have a sweet tooth and prefer reaching for gummies, cookies, and chocolates for something sweet to help lull them to sleep. Many CBD sleep supplements come in this form. These sweets can be a fun way to biohack your sleep quality, but it’s important to be careful with these products. They may contain unhealthy additives or boost blood sugar right before bed. Look for products with high-quality ingredients and minimal sugar.

Try One for a Few Weeks Before Switching To Another

It’s easy to get whiplash searching for the best sleep supplements. Don’t overthink it. If something in particular has piqued your interest, great! If not, start with a simple supplement like herbal tea or a vitamin.

Although it’s always important to check the labels and consult with your pharmacist before mixing, most sleep supplements are safe to be taken with others. Some even increase the benefits when taken together.4 On the other hand, taking too many new supplements at once can make it difficult to determine which ones actually work. The best way to find what works for you is to start with just one supplement and try it for a few weeks before moving on to another.

“We will come to learn that sleep is the universal health care provider: whatever the physical or mental ailment, sleep has a prescription it can dispense.”

Matthew Walker

NEUROSCIENTIST & AUTHOR

Row with chocolate squares, various types of cookies, and a round chocolate candy.

Edibles

Asystem

Box of Asystem Melatonin Sleep supplements in wild berry flavor with three loose gummies in front.

Tackling sleep issues is vital for well-being. Asystem’s unique natural formula, supported by clinical data, ensures restful sleep without grogginess. Climate-positive and elegantly packaged, their advanced sleep gummies improve your sleep quality, so you wake up refreshed, leaving behind sleepless nights and daytime fatigue.

Joy Organics

Container of Joy Organics CBD Sleep Gummies in nighttime berry flavor.

Discover the perfect solution for improved sleep with Joy Organics’ CBD sleep gummies. Transform your bedtime routine and experience deep, restorative slumber effortlessly. Their vegan, gluten-free gummies contain 30mg of CBD, 3mg of CBN, 1mg of THC, and 3mg of premium melatonin, creating a potent blend that supports restful sleep.

Reprise

Bag of Reprise Jujube Seed supplements in peach flavor with two loose gummies in front.

Reprise offers Jujube Seed gummies, a nature-inspired solution for calming the mind, enhancing digestion, and promoting healthy blood circulation. With a commitment to sourcing the finest Jujube dates, they maintain strict quality standards through rigorous sourcing and testing procedures.

Drinks

Kin Euphorics

Glass bottle of Kin Euphorics Dream Light Soothing Serenity non-alcoholic beverage mix.

Discover tranquility in Dream Light, a soothing beverage blended with adaptogens, nootropics, and natural ingredients like Reishi Mushroom, Melatonin, and L-Tryptophan. Unwind your mind, sync with your body’s circadian rhythm, and embrace rejuvenating sleep.

Tru Kava

Single bottle of TruKava Calm Shot next to a six-shot box.

Experience the world’s first full spectrum, shelf-stable traditional kava drink in a concentrated 2oz shot. Using their unique solvent-free extraction method, they capture the full essence of traditional kava preparation, providing the potent effects without the hassle or taste concerns.

Mighty Fungi

Container of Mighty Fungi Sleep 2.0 supplement drink mix in forest berries flavor.

Prioritizing quality sleep is essential for overall well-being and productivity. Sleep 2.0 offers a versatile sleep aid supplement, combining Reishi and Lion’s Mane extracts with vitamins, minerals, and herbal extracts to promote fast, high-quality sleep, enhancing focus, emotional balance, and reducing stress.

Apothekary

Open jar of Apothekary Do Not Disturb drink mix next to its box.

Do Not Disturb blends powerful adaptogens and stress-reducing herbs like holy basil, rose, and mucuna with the delightful flavors of cinnamon, lucuma, and coconut. This formula promotes a calmer state of mind, reduced stress, and deeper sleep, all while offering a delicious experience. It undergoes third-party testing to ensure quality and effectiveness.

Terra Elmnt

Container of Terra Elmnt triple strength magnesium sleep supplement capsules.

Triple Strength Magnesium is a melatonin-free sleep aid with Magtein® Magnesium L Threonate, L-Theanine, and Apigenin in precise dosages, inspired by Dr. Andrew Huberman’s “Huberman Sleep Cocktail.” It delivers deep sleep, a calm mind and body, and natural stress relief without grogginess.

Tru

Small bottle of Tru Dream sleep blend supplement shot in cherry berry flavor.

Tru Dream Wellness Shot combines melatonin, GABA, and magnesium in a tasty, sugar-free, and refreshing drink. It’s your go-to choice for a good night’s sleep. Experience the ultimate sleep aid with Tru Dream Wellness Shot – it’s like an all-you-can-sleep buffet in a bottle.

1. Chan V, Lo K, Efficacy of dietary supplements on improving sleep quality: a systematic review and meta-analysis, Postgrad Med J. 2022 Apr;98(1158):285-293, doi: 10.1136/postgradmedj-2020-139319, Epub 2021 Jan 13, PMID: 33441476: https://doi.org/10.1136/postgradmedj-2020-139319.

2. Erland LA, Saxena PK, Melatonin Natural Health Products and Supplements: Presence of Serotonin and Significant Variability of Melatonin Content, J Clin Sleep Med. 2017 Feb 15;13(2):275-281, doi: 10.5664/jcsm.6462, PMID: 27855744; PMCID: PMC5263083: https://doi.org/10.5664/jcsm.6462.

3. Young, H.A., Cousins, A., Johnston, S. et al., Autonomic adaptations mediate the effect of hydration on brain functioning and mood: Evidence from two randomized controlled trials, Sci Rep 9, 16412 (2019): https://doi.org/10.1038/s41598-019-52775-5.

4. Reddy P, Edwards LR, Magnesium Supplementation in Vitamin D Deficiency, Am J Ther. 2019 Jan/Feb;26(1):e124-e132, doi: 10.1097/MJT.0000000000000538, PMID: 28471760: https://doi.org/10.1097/mjt.0000000000000538.

5. Dmitrieva NI, Gagarin A, Liu D, Wu CO, Boehm M, Middle-age high normal serum sodium as a risk factor for accelerated biological aging, chronic diseases, and premature mortality, EBioMedicine, 2023 Jan;87:104404, doi: 10.1016/j.ebiom.2022.104404, Epub 2023 Jan 2, PMID: 36599719; PMCID: PMC9873684: https://doi.org/10.1016/j.ebiom.2022.104404.

The Biohacker’s Blog

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Learn evidence-based techniques and tips to improve your overall quality of sleep.

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Dive into the latest advancements and emerging trends in sleep optimization.

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Biohacking Sleep Pioneers

Sleep Experts

Broaden your understanding of sleep science by tracking the latest findings from these accomplished specialists.

Nick Littlehales

Black and white headshot of biohacker Nick Littlehales on a purple background.

Nick Littlehales is a best-selling author and sleep consultant from the UK. As former Chairman of the UK Sleep Council, he is best known for being a sleep coach to some of the biggest athletes. He is a leading expert in using sleep to biohack performance and believes sleep improvement should be individualized to maximize results.

His clients include top athletes from British cycling, Team Sky, the NBA, the NFL, the Olympics and the Paralympics. Moreover, he has been featured in Irish Tatler, The Guardian, and The Sun.

Littlehales developed the R90 Technique principle which is now used by athletes and sports teams worldwide. He also created Sport Sleep Coach, where he offers consultation, courses, and a range of sleep products aimed at providing an optimum sleeping environment for better health. He is a sought-after speaker, known for giving talks on sleep and recovery. You can find him on Instagram and YouTube.

Dr. Jay Khorsandi

Black and white photo of biohacker Dr. Jay Khorsandi on a brown background.

Dr. Jay Khorsandi is a healthcare executive, dentist, and expert in sleep optimization and overall wellness. Known as the “Sleep Biohacker,” he’s a distinguished figure in the field of sleep medicine, with memberships in leading organizations like the American Academy of Sleep Medicine and California Sleep Society. With his wealth of experience, he has developed innovative strategies to improve sleep quality and duration, believing that better sleep leads to a better life.

Through his website and Instagram, Dr. Khorsandi shares his extensive knowledge and cutting-edge technologies. He’s a highly demanded speaker at conferences and health summits where he talks about sleep optimization, longevity, and wellness. He hosts the popular podcast “Best Night Ever!” and has appeared as a guest in several other podcasts. He has also been featured by media publications such as Fox Good Day L.A., California Live News, and New York The Strategist Magazine.

Biohacking Sleep FAQs

Biohacking Sleep with Supplements

Discover the multitude of sleep supplements available and unlock the ones that work best for your unique biology and sleep needs.

  • How do vitamins and minerals play a role in biohacking sleep?

    Vitamins and minerals, such as magnesium, zinc, and B vitamins, are essential for supporting healthy sleep patterns and regulating neurotransmitters involved in sleep. Ensuring adequate intake of these nutrients through diet or supplementation can contribute to improved sleep quality.

  • What are synthetic supplements and their role in biohacking sleep?

    Synthetic supplements are lab-created versions of naturally occurring substances. While they can provide targeted benefits, it’s generally recommended to prioritize natural sources of nutrients for sleep support. However, individual needs may vary, and consulting with a healthcare professional can help determine the most suitable approach.

  • How can herbals and botanicals aid in biohacking sleep?

    Herbals and botanicals have long been used to promote relaxation and improve sleep. Examples include chamomile, valerian root, and passionflower. These natural compounds can have calming effects, reduce anxiety, and support better sleep quality.

  • What are tinctures, tonics, and their role in sleep biohacking?

    Tinctures and tonics are liquid extracts of herbs or botanicals. They are often taken orally and can be convenient options for sleep biohacking. Tinctures and tonics allow for easy absorption and precise dosing, making them suitable for customizing sleep support.

  • Can gummies be effective supplements for biohacking sleep?

    Gummies can provide a tasty and convenient way to supplement for better sleep. Some sleep-supporting ingredients, like melatonin or herbal extracts, are available in gummy form. However, it’s important to consider the overall sugar content and choose gummies that prioritize quality ingredients.

  • How do topicals contribute to biohacking sleep?

    Topicals, such as creams or oils, can be used to create a soothing bedtime routine. Lavender-scented creams or essential oils, for example, may promote relaxation and enhance sleep quality when applied topically before bed.

  • What role do cookies play in sleep biohacking?

    While cookies are not typically associated with sleep biohacking, certain recipes can incorporate sleep-supporting ingredients. For instance, cookies made with ingredients like oats, almonds, or dark chocolate can provide nutrients that support relaxation and better sleep.

  • How can personalized supplementation plans optimize sleep biohacking?

    Personalized supplementation plans take into account individual needs, health conditions, and lifestyle factors to optimize sleep biohacking. Working with a funtional medical doctor or healthcare professional can help identify specific deficiencies or imbalances that may impact sleep and create a tailored supplement regimen.

  • What factors should be considered when choosing sleep supplements?

    When selecting sleep supplements, consider factors such as ingredient quality, dosage, potential interactions with medications, and individual sensitivities or allergies. It’s essential to choose reputable brands, read product labels, and consult with a healthcare professional to ensure safety and efficacy.

  • How can biohacking sleep with supplements be integrated into my sleep strategy?

    Supplementing for sleep should be part of a comprehensive sleep strategy that includes lifestyle adjustments, sleep hygiene practices, and addressing underlying sleep issues. Supplements can provide targeted support, but optimizing sleep quality may require a holistic approach that considers multiple factors affecting sleep health.

Biohacking Sleep Videos

Supplements for Better Sleep

Biohack your sleep using supplements that promote relaxation, deeper sleep, and sleep quality.

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Biohacking Sleep Resources

Additional Biohacking Sleep Insight

Discover podcasts, YouTube channels, websites, apps, and more to enhance your knowledge and empower your biohacking journey.

AASM Sleep Education logo with sun and moon icons within the acronym.

Sleep Education

The AASM Sleep Education website, established by the American Academy of Sleep Medicine (AASM) in 2005, serves as a reliable resource for sleep-related information.

Sleep, an essential pillar of a healthy lifestyle alongside diet and exercise, boosts mood, alertness, energy, memory, creativity, and performance. However, many individuals suffer from sleep disorders hindering their ability to obtain restful sleep. The website offers concise, accessible medical and scientific insights, making it valuable for patients with sleep disorders and those seeking knowledge about sleep.

As a medical society, the AASM sets standards, accredits sleep centers, provides professional education, and advocates for patients and providers, all aimed at improving sleep care and promoting sleep health.

SleepEducation.org

Sleep: Neurobiology, Medicine, and Society

“Sleep: Neurobiology, Medicine, and Society” is a free course offered by the University of Michigan on Coursera. It explores the biological, personal, and societal dimensions of sleep.

The course delves into the neurobiological basis of sleep control and the effects of sleep deprivation, substances like alcohol and caffeine, and jet lag on sleep patterns. It covers sleep disorders medicine, including conditions like insomnia and excessive sleepiness. Additionally, the course emphasizes the societal relevance of sleep, addressing the impact of fatigue-related performance decrements on public health and safety.

By understanding these aspects, learners gain insights into optimizing their own sleep habits and recognizing the broader implications of sleep in society.

Sleep: Neurobiology, Medicine, and Society