Sleep Support: Evidence-Based Supplements That Can Help You Rest Better
Introduction
If you’ve ever spent the night watching the clock, you’re not alone. Sleep issues are among the most common health concerns for adults, especially women navigating hormonal changes, stress, and busy lifestyles. Quality sleep affects everything, including mood, metabolism, skin health, and recovery. Yet achieving it often seems harder than it should be.
At BabyFace LLC, we take an evidence-based approach to wellness, helping clients understand what works and why. This guide explores natural remedies and supplements with research-backed potential to support relaxation, sleep onset, and overall sleep quality.
The Foundation: Before Supplements, Set the Stage
Sleep is a biological necessity akin to drinking water, but before considering supplements, it’s worth optimizing the basics that influence how your body naturally transitions into sleep:
Light exposure: Get as much sunlight as you can throughout the day and limit blue light in the evening to help your body regulate melatonin naturally.
Temperature: A cool room (around 60–68°F) appears to work well, but pick a temperature that is cool enough for you and cooler than you keep your home during the day
Hydration and caffeine: Scottsdale’s dry climate increases water loss, and too much afternoon caffeine can delay sleep onset. Try to avoid caffeine within 8-9 hours of your bedtime.
Stress management: Relaxation techniques like deep breathing or meditation lower cortisol, the “stay awake” hormone.
Turn off electronics. Digital devices stimulate our brains with their light, noise, and mental demands. Unplug from all screens — TVs, computers, phones, tablets at least 30 minutes before bed.
Keep the room dark. This means light-blocking curtains, shades, and/or a sleep mask. Melatonin is a hormone produced by your brain that signals to your body it is time for sleep. Making your room as dark as possible will maximize your melatonin production.
Try white noise. For instance, turn on a fan or HEPA filter. If you live in a loud environment and you tend to awaken at the slightest sound, then a steady source of white noise could really help.
Dietary supplements can provide additional support for improving the transition to sleep and providing restorative rest.
Magnesium: The Relaxation Mineral
Magnesium plays a key role in hundreds of enzymatic reactions in the body, including those involved in nerve function, muscle relaxation, and melatonin regulation. Insufficient consumption of magnesium has been linked to increased sleep disturbances and nighttime restlessness.
Basic forms to consider: Magnesium glycinate and magnesium citrate are more easily absorbed and gentler on digestion than oxide forms.
What the research says:
According to a 202 meta-analysis published in Sleep Medicine Reviews, magnesium supplementation was associated with improved sleep quality in adults. Magnesium supports relaxation in people who experience sleep disruptions and muscle tension.
Scottsdale tip: Magnesium losses can increase through sweat and urine. Although the magnitude of loss is modest from one bout of exercise, if you are spending a lot of time sweating outdoors in the hot desert or at a hot yoga class, the loss can become meaningful.
L-Theanine: Calm Without Drowsiness
L-theanine is an amino acid naturally found in tea, especially green tea. It promotes relaxation without sedation by increasing alpha brain wave activity.
How it supports sleep:
Helps reduce mental stress and calm pre-sleep racing thoughts.
Supports focus and a relaxed state during the day, helping regulate nighttime sleep cycles.
Research insight:
A 2019 randomized controlled trial published in Nutrients found that L-theanine supplementation supported better sleep satisfaction and lower stress-related symptoms in adults with mild anxiety.
L-theanine pairs well with magnesium and caffeine during the day to promote calm alertness without impairing sleep.
Ashwagandha: Adaptogenic Support for Stress and Sleep
Ashwagandha is an herb traditionally used in Ayurvedic medicine. Modern research suggests it supports balanced cortisol levels and can enhance sleep quality.
Evidence snapshot:
A 2021 meta-analysis in PLOS ONE noted that standardized ashwagandha extracts improved sleep quality and mental alertness upon waking in adults with stress-related sleep issues.
Practical note: Ashwagandha is most often taken in capsule form, often earlier in the day for stress or in the late evening if you notice it makes you feel drowsy.
Hops
The flowering cones of the hops plant are best known for their role in brewing, but have also been used in herbal medicine for centuries. Hops contain compounds that produce mild calming effects.
Research summary:
Clinical trials reviewed in Phytomedicine show that hops may support relaxation and sleep quality, particularly when combined with valerian or lemon balm. These herbs are often found in sleep teas and tinctures. [PubMed]
Because their effects are mild and cumulative, consistency matters more than dosage size.
Melatonin: Supporting Natural Sleep Rhythms
Melatonin is a hormone produced by the pineal gland that regulates circadian rhythm, your body’s internal clock. Supplementing with melatonin can help support sleep onset, especially in cases of jet lag, shift work, or age-related decline in melatonin production.
Key takeaways:
Small amounts (as low as 0.5mg or 500 mcg) are often sufficient and appropriate as long-term solutions.
Works well when taken 30–60 minutes before bedtime.
Most effective for resetting circadian timing rather than maintaining deep sleep.
Safety note: Melatonin is generally well-tolerated but should be used consistently rather than sporadically for the best effect.
Practical Tips for Using Sleep Supplements Safely
Start low and go slow: Introduce one supplement at a time to gauge effectiveness.
Time matters: Take calming supplements (L-theanine, magnesium, ashwagandha) earlier in the evening; melatonin closer to bedtime.
Quality counts: Choose products tested by third-party organizations such as NSF or USP.
Avoid mixing too many ingredients: Multi-ingredient “sleep blends” can make it hard to identify what’s helping or causing side effects.
Consult a qualified professional: Especially if you take prescription medications or have existing health conditions, as some herbs may interact with some medications.
Learn more about combining supplements with professional treatments on our BLOG.
Considering updating your supplement routine? Take our new Persona Supplement Quiz that combines your health and lifestyle data to curate your own personalized daily supplement packs.
FAQs
Q1. Can I combine magnesium and L-theanine?
Yes. The two can complement each other. Magnesium supports muscle relaxation, while L-theanine promotes a calm mental state.
Q2. Is melatonin safe for long-term use?
Melatonin appears safe for short- to medium-term use at amounts of 3mg or lower. For chronic sleep concerns, it’s best to discuss with a healthcare provider to identify underlying causes.
Q3. Can I take ashwagandha during the day?
Yes. Many people find morning or midday use supports energy and stress balance without causing drowsiness.
Q4. What about “sleep teas”?
Herbal blends with hops, valerian, kava, or chamomile may offer mild calming effects, especially when part of a nightly ritual.
Q5. How do Scottsdale’s climate and lifestyle affect sleep?
High nighttime temps and dryness can interfere with comfort and hydration. Using a humidifier, staying hydrated during the day, and keeping your bedroom cool can help you get a good night’s sleep.
If your sleep problems are ongoing or causing notable daytime sleepiness, talk with a doctor who can review your sleep habits, determine if you are affected by a sleep disorder, and create a plan to help you get better rest. Another option is cognitive behavioral therapy for insomnia (CBT-I) or working with a clinical sleep educator (i.e., a sleep coach) regularly.
Conclusion: Sleep Support that Starts with Science
The best natural sleep plan combines healthy habits with targeted support. Supplements can assist your efforts to calm both mind and body and improve sleep quality when used thoughtfully.
At BabyFace LLC, we encourage clients to make evidence-based choices that fit their unique needs and lifestyles. With the right combination of daily rhythms, nutrition, and supportive nutrients, restful sleep and the renewed energy that comes with it are well within reach.
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Disclaimer: These statements have not been evaluated by the Food and Drug Administration. Supplements are not intended to diagnose, treat, cure, or prevent any disease. Always consult with your healthcare provider before starting new supplements, especially when combining them with medical spa treatments.