What actually helps with poor sleep quality
Sleep that is unrefreshing despite adequate duration, often involving frequent awakenings, restlessness, or insufficient deep sleep stages.
Glycine enhances slow-wave (deep) sleep by lowering core body temperature through peripheral vasodilation. It also modulates NMDA receptors and increases serotonin in sleep-regulating brain regions, improving overall sleep architecture.
Dose: 3000 mg
Magnesium enhances sleep quality by increasing slow-wave sleep duration, regulating the circadian clock via melatonin synthesis, and reducing nocturnal cortisol. It modulates GABA receptors promoting deeper, more restorative sleep stages.
Dose: 300–400 mg
Ashwagandha improves sleep quality via cortisol reduction, GABAergic modulation, and the sleep-inducing compound triethylene glycol. Studies show significant improvements in Pittsburgh Sleep Quality Index scores.
Dose: 300–600 mg
Regulates REM/NREM architecture via MT1/MT2 receptor activation. Enhances sleep efficiency and slow-wave sleep.
Dose: 1–3 mg
Increases slow-wave sleep duration and reduces sleep latency through GABAergic mechanisms.
Dose: 400–900 mg
GABAergic sedative effects and TNF-alpha modulation improve sleep architecture and reduce nighttime awakenings.
Dose: 1000–1500 mg