Struggling to get some shut-eye? It’s more common than you think. Unfortunately, a lack of sleep and poor quality sleep are on the rise, with the CDC stating that one-third of U.S. adults report they usually get less than the recommended amount of sleep.

Beyond taking a little longer to get out of bed, having a cranky morning, and needing some extra coffee, not getting enough sleep can take a toll on your health. And as much as 1-2 hours of nightly sleep loss can lead to noticeable symptoms. Physically, sleep deprivation – chronic sleep loss or chronic poor-quality sleep – is associated with increased levels of the stress hormone cortisol. Sleep deprivation is also linked to decreased production of glycogen – the storage form of glucose used for energy for daily activities and exercise.

Mentally, sleep deprivation is associated with risk-taking behaviors, depression, forgetfulness, emotional coping issues, and the inability to solve problems. Being more irritable and losing your sense of humor is also common.

Not to scare you into being unable to sleep, but insufficient, inconsistent, and poor-quality sleep is also linked to increased risk for chronic diseases, including diabetes, heart disease, obesity, and depression. Also, being tired increases your daily risk for mistakes, injuries, and accidents – ranging from errors in work to traffic accidents.

Why do we need sleep in the first place? 

It should be obvious that sleep is important, but what happens when we sleep each night? You know how you take your car into the shop for a quick tune-up? That’s what happens with sleep each night. While you’re sleeping, your brain is cleaning up from today and prepping for tomorrow. Science shows that the space between brain cells increases during sleep, which gives the brain the ability to clear toxins. Your brain forms new pathways for memory and knowledge acquisition and consolidates the learnings you accumulated during the day, which is why, after a good night’s sleep, you have a longer attention span, make quicker decisions, and are more creative.

Physically, your body uses this time for organ repair – your heart, blood vessels, and skeletal muscles, for example. While you sleep, your body has the time to produce more white blood cells to strengthen and maintain your immune function.

Restless nights and poor sleep quality have contributed to the increasing popularity of sleep supplements. With so many available sleep-supportive nutrients, botanicals, and other formulas, it can be hard to know what to take and why. We’re here to help – but before we do, it’s important to remember that supplements alone can’t restore your sleep routine.

Ensure you’re building a better nighttime routine and make sure you aren’t sabotaging your sleep with unhealthy habits. Doing this, in addition to taking your sleep supplements, will go a long way toward supporting healthy, quality sleep. So, let’s take a closer at the best supplements to take at night. 

1. For those getting their sleep cycle back in sync

When it comes to sleep supplements, melatonin is probably the most well-known. It’s a vital hormone that, along with the hormone cortisol, regulates your body’s sleep-wake cycle.*

Under ideal conditions, your melatonin level drops in the morning and then increases to help put you to sleep at night. However, certain factors, such as working night shifts, jet lag, stress, and simply getting older, can disrupt this process – making it harder to get the sleep you need each night. Taking a high-quality melatonin supplement, such as Thorne’s Melaton-3, supports restful sleep by helping balance your body’s natural circadian rhythm.*

2. For athletes and active individuals 

Looking to unwind after a workout? Thorne’s Thorne’s RecoveryPro® is the perfect blend of sleep support and muscle repair ingredients.* The unique formula features:

Whey Protein

  • High in cysteine, an amino acid that increases glutathione levels and is linked to performance improvements*
  • Great source of branched-chain amino acids needed for muscle repair*
  • Nighttime consumption – clinically studied to help moderate stress, improve morning alertness, and support memory*

PharmaGABA®

  • Supports restful sleep*
  • Induces a relaxed but focused state of mind*
  • When combined with whey protein before bed, it promotes lean muscle mass*

Magnesium Bisglycinate

  • Support muscle relaxation and along with glycine benefits restful sleep*  
  • Research indicates that a low magnesium level contributes to a low melatonin level*

Tryptophan

  • Supports restful sleep and helps manage stress*
  • Increases serotonin levels, which can decrease sugar cravings*

3. For comprehensive sleep support  

Perhaps you have several sleep issues – relaxing your muscles at bedtime, falling asleep, and staying asleep, for example. It that’s the case, maybe Thorne’s Sleep Stack is the product for you. It’s a trio of supplements that promote restful sleep.*

  • Thorne’s Magnesium Bisglycinate: Magnesium Bisglycinate, a lightly sweetened powder that promotes restful sleep and muscle relaxation.* It’s provided as a well-absorbed glycine chelate.
  • Thorne’s Melaton-3: Contains 3 mg of melatonin per capsule to help maintain the normal sleep-wake cycle – the circadian rhythm.* Those who have difficulty sleeping or have altered circadian rhythms – such as from jet lag or night shift work – should consider this health solution as it promotes the resynchronization of this cycle.*
  • Thorne’s PharmaGABA-250: Contains the natural form of gamma-aminobutyric acid (GABA), a major calming brain neurotransmitter shown to enhance sleep. This health solution also acts like a “brake” on stress and promotes a focused state of mind.*

4. For those with racing thoughts

Thorne’s Theanine is a non-protein amino acid found in tea leaves – in highest concentrations in oolong tea. It’s a perfect solution for someone who lies down in bed, closes their eyes, and then dwells on something embarrassing they did or worries about something they have to do the next day. 

Clinical studies show that L-theanine can decrease the brain's stress-related beta waves and increase the production of its alpha waves, creating a profound sense of physical relaxation to help calm a racing mind at bedtime.*

5. For stress eaters 

For those who tend to raid the fridge for a midnight snack, adding the botanicals and vitamins in Thorne’s Craving and Stress Support is the answer you’re looking for. Featuring a blend of six active B vitamins, plus the two well-known botanicals Magnolia officinalis and Phellodendron amurense, Craving and Stress Support helps balance stress hormones while minimizing stress eating.*

Still struggling with choosing a sleep supplement? 

If you’re looking for deeper insights into your sleep cycle, then take Thorne’s at-home Sleep Test, which tracks your melatonin and cortisol levels as they fluctuate during the day and gives you a detailed understanding of what is disrupting your sleep cycle. Results also include actionable steps for diet, exercise, and personalized supplement recommendations to help you get the sleep you’ve always dreamed of.