What actually helps with insomnia
Difficulty falling asleep, staying asleep, or waking too early, resulting in non-restorative sleep and daytime impairment.
Magnesium activates the parasympathetic nervous system, enhances GABA-A receptor binding, and regulates melatonin production via N-acetyltransferase. The glycine moiety activates NMDA receptors in the suprachiasmatic nucleus, lowering core body temperature.
Dose: 300–400 mg
L-theanine promotes alpha brain wave production, facilitating the transition from wakefulness to sleep. It increases GABA and serotonin levels while reducing excitatory glutamate, creating a neurochemical environment conducive to sleep onset.
Dose: 200–400 mg
Glycine acts on NMDA receptors in the suprachiasmatic nucleus to lower core body temperature, a key signal for sleep initiation. It also increases serotonin levels in the prefrontal cortex and enhances slow-wave sleep quality.
Dose: 3000 mg
Ashwagandha contains triethylene glycol which induces non-rapid eye movement sleep. It also reduces cortisol levels, addressing stress-induced insomnia, and modulates GABAergic pathways to promote sleep onset and duration.
Dose: 300–600 mg
Serotonin is converted to melatonin via N-acetyltransferase. Increases pineal melatonin synthesis for sleep-wake regulation.
Dose: 100–300 mg
Binds to MT1 and MT2 receptors in suprachiasmatic nucleus, phase-shifting circadian rhythm and reducing sleep onset latency.
Dose: 0.5–5 mg
Inhibits GABA reuptake and acts as adenosine receptor agonist, promoting sleep onset and maintenance.
Dose: 400–900 mg