It depends on where your sleep is breaking down. If you are new to melatonin supplements, 10mg is enough for most adults. It supports healthy sleep onset and helps your body recognise when it is time to wind down. The 20mg fast-dissolve option is the extra strength choice, built for people whose sleep is being disrupted by shift work, frequent travel, or high cortisol from chronic stress. Both work best taken 30 minutes before bed. Melatonin lowers core body temperature and reduces alertness rather than sedating you, which is why there is no groggy hangover the following morning.

Magnesium bisglycinate and ashwagandha are the two strongest non-melatonin options. Magnesium works by activating GABA, the neurotransmitter that quiets brain activity at night. If you fall asleep but wake up at 2 or 3am, low magnesium is one of the most common and underdiagnosed causes. Ashwagandha takes a different approach. Rather than acting on sleep directly, it lowers cortisol over time, which removes the stress-driven wakefulness that keeps many people alert long after they should be asleep. Neither is a sedative, neither causes dependency, and both can be taken long-term.

Magnesium bisglycinate, also called magnesium glycinate. The bisglycinate form is chelated, meaning the magnesium is bonded to the amino acid glycine, which dramatically improves how much your body actually absorbs compared to cheaper forms like magnesium oxide or citrate. Glycine itself has been shown to improve sleep quality in several clinical studies, so bisglycinate gives you the benefit of both the mineral and the amino acid in one capsule. The 200mg serving used here is also gentle on the stomach, which matters because higher doses of other forms often cause digestive discomfort.

Yes, and the research is stronger than for most herbal supplements. Multiple randomised controlled trials have measured significant reductions in cortisol and improvements in overall sleep quality scores after four to eight weeks of daily ashwagandha supplementation. The 1600mg serving used in this collection sits at the upper end of clinically studied doses. The key difference between ashwagandha and something like melatonin is that it works cumulatively. You will not feel a dramatic effect on night one. By week three or four, most people notice they fall asleep faster, stay asleep longer, and feel less wired at bedtime. It is organic, vegan, non-GMO, and safe for daily long-term use.