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Dr. Hyman’s Top Sleep Supplements for Restful Nights

Quality sleep is essential for overall health, yet many struggle with insomnia or poor sleep quality. Dr. Mark Hyman, a renowned functional medicine expert, recommends evidence-based sleep supplements to support natural rest. Here are his top picks to enhance sleep without dependency.

1. Magnesium Glycinate
Magnesium deficiency is linked to insomnia and restless sleep. Dr. Hyman suggests magnesium glycinate for its calming effects on the nervous system. This form is highly absorbable and helps relax muscles, reducing nighttime awakenings.

2. Melatonin
A natural hormone regulating sleep-wake cycles, melatonin is ideal for jet lag or shift workers. Dr. Hyman advises low doses (0.5–3 mg) 30 minutes before bed to avoid grogginess.

3. L-Theanine
Found in green tea, L-theanine promotes relaxation without sedation. It increases alpha brain waves, easing anxiety and improving deep sleep.

4. GABA (Gamma-Aminobutyric Acid)
GABA is a calming neurotransmitter. Supplements can help quiet an overactive mind, especially for those with stress-related insomnia.

5. Adaptogenic Herbs (Ashwagandha, Rhodiola)
Adaptogens like ashwagandha lower cortisol levels, while rhodiola combats fatigue. Dr. Hyman recommends them for adrenal support and deeper sleep.

6. Glycine
This amino acid lowers body temperature, signaling the brain to sleep. Studies show glycine improves sleep quality and reduces daytime tiredness.

7. Valerian Root
A traditional remedy, valerian root shortens sleep onset time. Dr. Hyman notes it works best when used intermittently.

Key Tips for Better Sleep
– Avoid screens before bed.
– Maintain a cool, dark sleep environment.
– Limit caffeine and alcohol.

Dr. Hyman emphasizes that supplements should complement—not replace—healthy sleep habits. Consult a healthcare provider before starting new supplements, especially if taking medications.

By incorporating these science-backed options, you can achieve restorative sleep naturally. For more insights, explore Dr. Hyman’s resources on holistic sleep solutions.