Sleep better: supplements and evening routines that work

What affects sleep the most?

The foundation of good sleep is your circadian rhythm. The body sets its clock by light and dark, and when it gets dark, melatonin – the hormone that makes you sleepy – increases. That is why habits around light, timing and activity matter more than most people think.

The most effective measures are to go to bed and get up at roughly the same time, to be out in daylight and to exercise regularly. Physical activity outdoors during the day has a particularly good effect on sleep.

Evening routines that actually work

A calm wind-down signals to the body that it will soon be time to sleep. Try a fixed routine in the last hour before bed:

• Dim the lights and turn off screens about an hour before.
• Keep the bedroom cool, dark and quiet.
• Avoid caffeine from the afternoon onwards and large meals late.
• Do something relaxing – reading, a shower, light stretching.
• Stress rising? Write a short to-do list for the next day.

Avoid lying awake staring at the ceiling. If you have not fallen asleep after about half an hour, it can be better to get up for a while, do something calm in dim light and go back when you feel sleepy again.

Which supplements have support for sleep?

No supplement replaces good routines, but a few have research behind them. The clearest evidence is for magnesium and ashwagandha.

Magnesium. In a double-blind study from 2012 of older adults with sleep problems, several sleep measures improved with a magnesium supplement compared with placebo. Magnesium also contributes to normal muscle function and to the normal function of the nervous system, and a low intake is linked in reviews to higher stress sensitivity. Read more in Magnesium and sleep.

Ashwagandha. In a randomised study from 2019, researchers saw better sleep quality and lower anxiety with KSM-66 extract compared with placebo. More on this in Ashwagandha and stress.

Remember that the effects in the studies are often moderate and clearest in those who already have sleep problems or a low intake. For many, the routines themselves make more difference than the choice of supplement.

When is stress the cause?

Many sleep problems begin with stress and a racing mind in the evening. Then it rarely helps to simply switch supplements – it is about lowering the stress response. See our review of supplements for stress and, if the tiredness persists, constant tiredness and nutrient deficiencies.

When should you seek help?

If your sleep problems persist despite changing your habits, or if they affect your daily life, you should contact a doctor. The same applies to severe daytime tiredness or suspected snoring with pauses in breathing. Supplements do not replace medical care, and food authorities remind us that they do not replace a varied diet. You will find more advice in our sleep collection.

Food and drink that affect sleep

What you eat and drink in the afternoon and evening can make a big difference. A few simple adjustments often help:

• Caffeine lingers for a long time – cut back on coffee, tea and energy drinks after lunch.
• Alcohol can make you fall asleep faster but disturbs sleep later in the night.
• Heavy meals late can make it harder to fall asleep – ideally eat dinner in good time.
• A small evening snack with slow carbohydrates can suit those who otherwise wake up hungry.

Melatonin – when might it be relevant?

Melatonin is the body's own sleep hormone and is also available as a medicine. It can help with trouble falling asleep and with jet lag, where it helps the circadian rhythm reset. Melatonin is not a sleeping pill in the classic sense – it does not make you groggy, but signals that it is evening.

If you use it, take it a while before your intended bedtime and at a low dose. For children, pregnant women and long-term problems, you should talk to a doctor or pharmacist first. Here too, the foundation – light, timing and winding down – comes first.

Common mistakes that keep you awake

Sometimes it is not what you do but how you think about sleep that causes trouble. Three common pitfalls:

• Checking the clock in the middle of the night – it often increases stress and makes it harder to fall back asleep.
• Sleeping in too much at the weekend, which disrupts the circadian rhythm.
• Staying in bed awake for a long time instead of getting up for a while.

Also be careful about turning the bedroom into a workplace. The more the bed is associated with sleep and rest alone, the easier it is for the body to relax there.

Frequently asked questions

Which supplement is best for sleep?

There is no single best supplement. Magnesium has some support for better sleep in older adults, and ashwagandha has been linked in studies to better sleep quality and lower anxiety. Melatonin can help with trouble falling asleep and jet lag. The effect is greatest when the supplements are combined with regular hours and a calm evening routine.

Does magnesium help with sleep problems?

Magnesium contributes to the normal function of the nervous system, and in a study of older adults with sleep problems, several sleep measures improved with a supplement. The effect is clearest if you have a low intake from your diet. For many, good evening routines and regular hours make more difference than the supplement itself.

How long before bed should I stop using screens?

A good rule of thumb is to dim the lights and put screens away about an hour before you sleep. Bright light in the evening can slow the body's melatonin production and make it harder to fall asleep. Use the time for something calm instead, such as reading or taking a warm shower.

When should I seek care for sleep problems?

Seek help if your sleep problems persist despite improving your habits, or if they affect your mood, energy and daily life. Contact a doctor, especially with severe daytime tiredness or snoring with pauses in breathing. The earlier you get support, the easier it usually is to turn things around.

Does exercising help you sleep better?

Yes. Regular physical activity often improves sleep, gives more energy and makes you naturally tired in the evening. Exercise outdoors in daylight has a particularly good effect since it also helps the circadian rhythm. Avoid hard training right before bed, however, since it can make it harder to wind down.

Sources

1. Abbasi B, et al. Magnesium for primary insomnia in the elderly, RCT (PubMed)
2. Langade D, et al. Ashwagandha for insomnia and anxiety, RCT (PubMed)
3. Pickering G, et al. Magnesium Status and Stress (PMC)
4. 1177 – Sleep difficulties
5. 1177 – Sleep is important for your health
6. Livsmedelsverket (Swedish Food Agency) – Food supplements