Question 1

What can supplements do for sleep?

Accepted Answer

They add a marginal but real benefit on top of a working routine. We always start with a fixed wake time, morning light, the last coffee before lunch and a cool bedroom — that is where the large effect sits.

Question 2

How do I choose between the products?

Accepted Answer

If you struggle to wind down, magnesium glycinate and herbal products are reasonable to try first. If the problem is a shifted circadian rhythm, after travel or shift work for instance, low-dose melatonin is more precise.

Question 3

When should they be taken?

Accepted Answer

Usually 30–60 minutes before bed. Magnesium can be taken with the evening meal. Melatonin is taken earlier in the evening than most people expect when the aim is to shift the circadian rhythm.

Question 4

Are sleep supplements habit-forming?

Accepted Answer

The products in this category are not habit-forming in the way sleeping pills can be. They still should not replace investigation of persistent problems or be combined with prescription sleep medication without medical advice.

Question 5

When should I seek care instead?

Accepted Answer

If you snore and are tired during the day, sleep apnoea should be ruled out before trying anything else. The same applies if the problems have lasted more than three months or affect your work capacity and mood.

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