Stress and poor sleep are two of the most common health complaints in modern life—and they often feed each other. When you’re stressed, your nervous system stays “on,” making it harder to fall asleep or stay asleep.
When you don’t sleep well, your stress tolerance drops, cravings rise, mood becomes more reactive, and even small problems feel bigger than they should. Over time, this cycle can disrupt hormones, digestion, immunity, and mental clarity.
According to wellness educator Mallory Dixon, supplements can help—when they’re used strategically and responsibly. The goal isn’t to “knock yourself out” or mask symptoms. The goal is to support the biological systems that regulate stress response and sleep architecture: cortisol rhythm, neurotransmitter balance, magnesium status, and relaxation signaling in the brain.
This guide explains the best evidence-informed supplements for stress and sleep, how to choose them, how to combine them safely, and what to expect. It’s written to support healthy adults seeking better resilience and rest—not to replace professional medical care. If you’re pregnant, nursing, have a medical condition, or take prescription medications (especially sedatives, antidepressants, blood pressure meds, or blood thinners), consult a clinician first.
Why Stress Wrecks Sleep (and How Supplements Can Help)
Sleep is a highly organized biological process governed by two main systems: your circadian rhythm (the “clock” that tells your body when to be alert and when to wind down) and your sleep drive (the “pressure” that builds the longer you’re awake). Stress can disrupt both.
When stress is high, your body increases stress hormones like cortisol and adrenaline. That can lead to:
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- Trouble falling asleep (a racing mind, tense body, “wired but tired” feeling)
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- Frequent night waking (light, fragmented sleep)
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- Early waking (waking too early and not being able to fall back asleep)
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- Lower deep sleep quality (waking unrefreshed even after “enough” hours)
Supplements can support sleep and stress in three practical ways:
1) Downshift the nervous system: Some compounds promote calm alertness in the evening without heavy sedation.
2) Support neurotransmitter balance: Sleep depends on GABA and serotonin signaling; stress can strain both.
3) Correct common nutrient gaps: Magnesium and certain B vitamins are frequently low in stressed adults and play a role in relaxation, mood, and sleep quality.
For foundational sleep guidance, it’s worth reading clinical, science-backed sleep tips from an established resource like the Sleep Foundation via this text link: Sleep Foundation (sleep science & sleep hygiene).
The Best Supplements for Stress and Sleep
Below are Mallory Dixon’s top options, organized by how they tend to feel in real life and the role they play. You do not need all of them. In many cases, one targeted supplement—used consistently—makes a bigger difference than a cabinet full of products.
Magnesium (Glycinate or Threonate)
Why it matters: Magnesium supports hundreds of enzymatic reactions involved in nervous system regulation, muscle relaxation, and stress resilience. When magnesium status is low, you may feel more tense, more reactive, and more likely to experience restless sleep.
Best forms for sleep: Magnesium glycinate is often chosen for relaxation and digestion tolerance. Magnesium threonate is marketed for brain support and may feel “mental-calm” for some people.
How it’s commonly used: Many adults take magnesium 30–90 minutes before bed. Start low and increase gradually to avoid digestive upset. If you have kidney disease or significant heart rhythm issues, get medical guidance first.
What to expect: Less muscle tension, fewer “stress spikes,” and more consistent sleep onset over 1–2 weeks.
L-Theanine
Why it matters: L-theanine is an amino acid naturally found in tea leaves. It’s known for supporting calm focus—reducing the “mental noise” of stress without heavy sedation. For many people, it helps with the specific problem of going to bed tired but not being able to shut off thoughts.
How it’s commonly used: Often taken in the late afternoon or evening, or 30–60 minutes before bed.
What to expect: A smoother transition into relaxation, fewer anxious loops, and a calmer bedtime routine.
Glycine
Why it matters: Glycine is an amino acid involved in inhibitory signaling (the “brake” system of the nervous system). It may help reduce core body temperature slightly, which can support sleep initiation.
How it’s commonly used: Typically taken shortly before bed; it can be mixed in water and is often mild in taste.
What to expect: Improved sleep quality and a more refreshed feeling the next day for some people, especially when sleep feels “light.”
Ashwagandha (Stress Adaptogen)
Why it matters: Ashwagandha is considered an adaptogen—an herb used to support stress adaptation. People often use it when they feel chronically “on,” burned out, or unable to unwind.
Best fit: Ongoing stress with disrupted sleep, especially stress-related tension and fatigue.
Cautions: Not ideal for everyone. If you have thyroid conditions, autoimmune disease, are pregnant/nursing, or are sensitive to herbs, consult a clinician.
What to expect: Gradual improvement in perceived stress and sleep continuity over 2–6 weeks.
Melatonin (Low Dose, Short-Term Use)
Why it matters: Melatonin is a hormone involved in circadian timing. It can be helpful for jet lag, shift work adjustments, or temporarily resetting sleep timing.
How it’s commonly used: Low doses are often sufficient. Using high doses long-term isn’t always necessary and may cause vivid dreams or grogginess.
Best fit: Circadian misalignment (sleep schedule off), travel, or short-term support while improving sleep hygiene.
What to expect: Easier sleep onset when timing is the main issue, not necessarily deeper sleep if stress remains unmanaged.
Valerian or Lemon Balm (Occasional Use)
Why it matters: These herbs are often used as gentle nighttime supports. They may help some people relax, especially when stress creates restlessness.
Best fit: Occasional use when you need extra help winding down.
Cautions: Herbs can interact with medications; start low and avoid combining multiple sedating products.
CBD (Where Legal, With Care)
Why it matters: Some people report reduced stress and improved sleep with CBD. Quality varies widely, dosing is individualized, and regulation differs by region.
Best fit: If you have experience with CBD and can access reliable third-party-tested products.
Cautions: Potential interactions with medications. Also note workplace testing policies may vary.
How to Choose the Right Supplement Strategy
Mallory Dixon recommends choosing supplements based on your dominant pattern, not based on hype. Here are common patterns and what they often respond to:
If you can’t fall asleep (racing mind)
Consider: L-theanine, magnesium glycinate, or glycine. These tend to help quiet the “mental engine” without feeling like a sedative.
If you fall asleep but wake up at 2–4 a.m.
Consider: magnesium and stress-reduction support like ashwagandha (if appropriate). Night waking can relate to stress load, blood sugar swings, alcohol, or a disrupted cortisol rhythm.
If your sleep schedule is off (bedtime drifts later)
Consider: short-term, low-dose melatonin paired with consistent wake time and morning light exposure.
If you feel “wired but tired” all day
Consider: foundational support (magnesium, sleep routine) plus long-term stress adaptation (behavior changes) and possibly an adaptogen with professional guidance.
For evidence-informed supplement background, a helpful reference is the NIH Office of Dietary Supplements (a reliable public health source). Here’s a text link you can use for general supplement education: NIH Office of Dietary Supplements.
Buying Smart: Quality, Safety, and What to Avoid
One of the biggest problems with supplements is inconsistency. Labels can be confusing, formulations vary, and people often combine products that overlap.
Key quality rules Mallory Dixon suggests:
1) Prefer transparent labeling. You should see exact dosages, not vague “proprietary blends.”
2) Avoid stacking multiple sedating supplements. Combining too many calming products can cause morning grogginess or worsen sleep architecture.
3) Start low and move slowly. If you change three things at once, you won’t know what helped—or what caused side effects.
4) Be cautious with “sleep blends.” Many contain overlapping ingredients plus additives that don’t improve outcomes.
If you want to browse common options in one place, you can use an Amazon text link to compare forms and read verified buyer information: Amazon: magnesium glycinate for sleep. (Tip: focus on single-ingredient products first so you can evaluate effects clearly.)
Important safety notes: If you snore loudly, stop breathing during sleep, or wake up gasping, consider screening for sleep apnea—supplements won’t solve a mechanical airway problem. If stress is severe, persistent, or linked with panic, depression, or trauma, professional support is the fastest path to real recovery.
A Simple 14-Day Plan for Better Sleep and Lower Stress
To keep this practical and realistic, Mallory Dixon recommends a short, structured trial rather than random experimentation.
Days 1–7: Foundation phase
Choose one core supplement: typically magnesium glycinate in the evening. Pair it with a consistent wind-down routine (dim lights, reduce late caffeine, reduce late-night heavy meals).
Days 8–14: Targeted add-on (only if needed)
If you still struggle with racing thoughts, add L-theanine in the evening. If schedule timing is the issue (not anxiety), consider short-term low-dose melatonin.
Track just three outcomes: time to fall asleep, number of awakenings, and morning refresh level. If you see meaningful improvement, keep the plan simple and consistent.
The Best Supplements Are the Ones That Support Your Biology
Mallory Dixon’s philosophy is straightforward: the best supplements for stress and sleep are those that help your nervous system return to balance without creating dependency or masking underlying issues. Magnesium, L-theanine, glycine, and select adaptogens can be powerful tools when used thoughtfully. Melatonin can be useful for circadian timing when used strategically rather than as a daily crutch.
Long-term, the most sustainable results come from pairing supplements with foundational sleep hygiene, stress management, and consistent nutrition. When your body receives the right signals repeatedly, calm becomes easier to access—and deep, restorative sleep becomes your new baseline rather than an occasional event.
