Sleep supplement guides
Evidence-based articles on ingredients, dosing, timing, and what research suggests for better sleep.
Researched & medically reviewed
Cites NIH, PubMed, and peer-reviewed sources
All guides are written by named contributors, medically reviewed, and cite primary sources. Browse by topic or explore our ingredient hubs for cluster-specific deep dives.
All published guides
7 articles and counting.
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Glycine Dosage for Sleep: How Much and When to Take It
The studied glycine dose for sleep is about 3 g (3,000 mg), 30-60 minutes before bed. Here's how to dose it, when to take it, and how to start safely.
June 20, 2026
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Magnesium Spray for Sleep: Does Topical Magnesium Work?
Magnesium spray and oil make a relaxing bedtime ritual, but skin-absorption evidence is limited. Here's what's realistic, and when oral magnesium is better.
June 19, 2026
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How Long Does Magnesium Take to Work for Sleep?
Magnesium isn't instant. Some feel calmer night one, but real sleep benefits build over 2-4 weeks of daily use. Here's the realistic timeline.
June 11, 2026
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How Much Magnesium Glycinate for Sleep? (Dosage Guide)
Most people take 200-350 mg of elemental magnesium glycinate about 1-2 hours before bed. Here's how to dose it, when to take it, and how to start safely.
June 8, 2026
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Magnesium Citrate for Sleep: Does It Work?
Magnesium citrate can support sleep, but it's mildly laxative - best if you also deal with constipation. How it compares to glycinate, plus dose and timing.
June 5, 2026
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Best Magnesium for Sleep: Which Type Actually Works
Magnesium glycinate is the best magnesium for sleep for most people. Here's how the types compare, the right dose, timing, and who should be careful.
June 3, 2026
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Glycine for Sleep: Benefits, Dosage & How to Use It
Glycine can help you fall asleep faster and improve sleep quality at about 3 g before bed. Evidence, dose, and how it differs from magnesium glycinate.
May 19, 2026