What to know
Sleep hygiene sounds like a cliché, but the mechanism is real: evening screen light delays melatonin release, and afternoon caffeine stays in your blood until midnight thanks to its half-life. Fixing these two beats any supplement for most people.
On the supplement side, the best-studied options are magnesium (especially the bisglycinate and taurate forms), glycine and low-dose melatonin. Melatonin is not a sleeping pill — it is a timing signal: a small dose at the right hour works better than a large dose at the wrong one.
The classic mistake is stacking ‘sleep complexes’ on top of each other. Instead of testing your body with mystery blends, use the one-variable rule: add one support, watch it for 2–3 weeks, drop it if nothing changes.
If your sleep problem has become persistent or disrupts your day, talk to a doctor first. If you fill the form, I will write you — by email — the supports I have personally tried and seen work for sleep, matched to your situation.
MIHEN / SOURCES
Sources and further reading
Primary public-health resources used for context and verification.