Sleep Supplements Ranked
Which supplements actually work?
The sleep supplement market is huge, but very few have strong evidence. Let's separate science from marketing.
Match supplement to evidence
Match each supplement to its evidence level.
This step is interactive — open the Thier app to try it.
Magnesium: The sleep mineral
Magnesium glycinate (200-400mg before bed) activates GABA receptors, reduces cortisol, and is the most evidence-backed sleep supplement. Over 50% of adults are deficient.
Estimate the dose
What's the recommended magnesium glycinate dose for sleep?
This step is interactive — open the Thier app to try it.
Melatonin is misunderstood
Melatonin works for jet lag and circadian shifting, but isn't a sleeping pill. Most people take too much (5-10mg). The effective dose is just 0.3-0.5mg, 30 min before sleep.
Key Takeaway
Start with magnesium glycinate. Use melatonin only for timing shifts at low doses. Skip most other supplements until the basics are optimized.