Nowadays, in such a hectic world, sleep supplements have become the No. 1 ally for many people who want to sleep better and increase their energy levels. Prepared with active ingredients that help relax the nervous system , these supplements, much loved by many, came into our lives to improve psychophysical well-being.

Let's not forget that sleeping correctly at night helps the body recover from fatigue and stress experienced during the day. That is why it is essential to enjoy a revitalizing sleep that can be achieved through nutritional supplements at night. These supplements offer a large number of benefits that we cannot miss, such as the regulation of circadian rhythms . In today's article we are going to tell you everything you need to know about sleep supplements, what type of supplements you can buy, what the recommended dosage is and the purchasing criteria that you should consider.

What are supplements to sleep better?

We are going to start today's guide by telling you what a sleep supplement is. It is a supplement formulated to supplement nutrient intake in people who suffer from unmet nutritional needs. That is why substances such as the active ingredients and ingredients that make up the supplement have the double function of reducing the risk of developing the health problem and at the same time supplementing the missing nutrients essential for the body.

Specifically, rest supplements were created by experts to offer people the opportunity to fall asleep and improve its quality. That is why, in its formulation, natural ingredients are usually used such as magnesium, valerian and the most famous, melatonin .

Why should you take the best supplements to sleep better naturally?

As we all know, resting and sleeping well is essential for our body and psychophysical health. After a night of deep rest we are ready to wake up well and face the day full of energy. For this reason, experts highlight that quality sleep is a state of physical and mental rest that is essential, since it is scientifically associated with recovery processes activated by biological functions.

But, in a world as frenetic as ours, where many people suffer from stress, long hours at work or studying, the duration and quality of sleep are affected. The reasons can be many, among which we find factors of nutrition, genetics, stress and even jet-lag (sleep deprivation due to time change). In any case, the result is the same: sleeping poorly affects our quality of life.

To avoid this, sleep supplements were created, whose natural ingredient formulation allows to improve both the quality and quantity of sleep . Among the most famous active ingredients we find melatonin because it allows us to reset the biological clock and regulate the circadian rhythm.

Types of natural supplements to sleep better

Now it is necessary that we point out the fact that today we can find different types of supplements to sleep well at night. These supplements differ from each other mainly due to the type of active ingredient used in their formulation and the effects that these ingredients have on our body.

This makes it necessary to know how to precisely identify which active ingredient is most convenient according to our needs. Therefore, below we are going to present to you one by one the different types of sleep supplements differentiated according to the active ingredient used in the formulation.


Nowadays, many supplements for resting at night contain tryptophan, that is, an active ingredient whose main effect is to increase the production of serotonin. This means that tryptophan is used mainly to improve mood and reduce insomnia that affects many people in the world.

Although tryptophan has many benefits on a psychophysical level, it should be noted that before starting to take a supplement with this active ingredient, it is advisable to consult a doctor, since it may interact with some medications.

B complex vitamin

Another active ingredient that is often recommended to regulate sleep is the B complex vitamin. Thanks to these vitamins, they contribute to the synthesis of serotonin and melatonin in the body to help you sleep better. This makes this type of supplement particularly suitable for those who suffer from insomnia caused by nutritional deficiencies.

Among the different types of sleep supplements, the supplement with B complex vitamins is one of the safest, although it should be noted that in certain cases it can interact with some minerals.


Many health professionals also recommend taking magnesium supplements if you have difficulty falling asleep naturally. Supplements containing magnesium offer a calming and relaxing effect on the nervous system, making it the most appropriate solution for those who suffer from insomnia caused by deficiencies.

That said, it should be noted that, despite the obvious benefits for our body, we should not abuse the intake of magnesium supplements because they can cause diarrhea.


So far we have presented several supplements formulated with interesting active ingredients. But we have to point out the fact that the star ingredient in sleep supplements is melatonin. Very famous and recommended even in the medical field, melatonin is a hormone that regulates the circadian cycle of our body, which influences the wakefulness and deep sleep cycle. Therefore, you do not have to stop the fact that melatonin supplementation is recommended in case of chronic or occasional insomnia or in people who travel frequently and are affected by jet-lag.

Although its intake is completely safe, if you are taking a permanent medication, it is suggested to consult with your doctor first so that he or she can indicate the recommended dose for your case.


On the other hand, integrators formulated with zinc are also very interesting. These supplements promote the regulation of the sleep cycle , making it particularly suitable for those who suffer from insomnia due to incorrect assimilation of melatonin.

It is a very safe food supplement for sleep, although in certain cases it may interact with some minerals.

Omega 3

Finally, we cannot fail to mention supplements that contain Omega 3. According to some recent studies carried out by neurologists who are experts in the field, Omega 3 improves the quality of the sleep cycle because it allows inflammatory patterns to be reduced. This makes the supplement formulated with Omega 3 particularly advisable for subjects who suffer from sleep disorders caused by inflammation that end up affecting the quantity and quality of sleep.

In any case, before proceeding with the intake of Omega 3 it is important to make sure that you do not suffer from allergies or intolerance to fish.

What is the recommended dose of supplement to improve sleep quality?

Sleeping well is the key to being full of energy in our daily lives. Therefore, if you suffer from a sleep disorder, your number one ally will be a sleep supplement. Even so, before determining what type of food supplement to rest well is the most suitable for your case based on its formulation, you must also take into account the recommended daily dose.

Let's not forget that each supplement has its dosage, that is, the amount of active ingredients used in its formulation, which varies from product to product. To help you during the selection, below we are going to tell you what is the daily dose recommended by medical experts according to each active ingredient or extract.

  • Melatonin: 0.5 - 5 mg
  • Tryptophan: 1 g
  • B complex vitamins (for example vitamin b6): 1.3 - 2.0 mg
  • Zinc: 8-11 mg for men and 8 mg for women
  • Magnesium: 200 - 400 mg
  • Omega 3: 1 to 2 g

Purchasing Criteria for Sleep Supplements to Consider

Finally, to finish with our complete guide on sleep supplements, we cannot fail to present what purchasing criteria you should take into account. Remember that in the market you will be able to find a large number of supplements to rest at night, whose effects vary. Some of them will help you regulate your circadian rhythm, others will allow you to relax , reduce your stress level or improve your mood.

Therefore, before making the final purchase, we invite you to take a look at the purchase criteria that we are going to present to you below, since they will allow you to determine which resting product is the most suitable for your case.


A key factor that you should consider carefully is age. Let's remember that the need for sleep varies throughout our lives. This means that we have to choose the appropriate supplement based on our age.

Generally, supplements for children and adolescents contain milder active ingredients in their formulation and in a lower dose . While products for a good night's sleep recommended for adults who want to induce a restful sleep usually have more effective active ingredients and a higher daily dosage.


Likewise, we have to highlight the fact that in the market you will be able to find different formats of supplements to sleep well. The most common are the ones that we are going to present to you now:

  • capsules or tablets. This is the most appropriate format if what you are looking for is to dose the supplement to respect the daily dose or that recommended by your doctor.
  • liquid that facilitates rapid absorption. This type of supplement is recommended for people who have difficulties ingesting capsules, such as children.


Another very important purchasing criterion that you should consider is its formulation. As we have mentioned before, some of the products available for free sale contain different active ingredients such as melatonin, tryptophan, zinc or Omega 3.

But it doesn't end here because some of the best natural sleep supplements combine several active ingredients to improve sleep quality, helping with relaxation, reducing stress and at the same time providing missing nutrients.


Finally, before proceeding with the final purchase, we suggest you carefully analyze the mechanism of action of the supplement to rest at night. As highlighted by medical experts, today we can choose between two types of actions:

  • sedative that have a direct effect on the central nervous system generating a drowsy effect.
  • regulator of circadian rhythms, that is, it regulates the biological clock that helps us fall asleep and be awake.


For some time, health sector experts have observed an increase in the number of people around the world suffering from a sleep disorder, whether temporary or chronic, such as insomnia / sleeping problems for different reasons.

What is worrying is the fact that worsening sleep quality also worsens the general state of health of the body. This means that sleep supplements have become extremely valuable supplements for those who want to improve the quality and quantity of sleep . The important thing before proceeding with the final purchase is to evaluate what type of active ingredient is the most convenient, the format of the supplement, its action and the recommended daily dose according to age.