Several supplements are commonly used to improve sleep quality:

1. Melatonin: Melatonin is a hormone naturally produced by the pineal gland that helps regulate sleep-wake cycles¹. Supplements can be effective in reducing the time it takes to fall asleep, increasing total sleep time, and improving sleep quality².

2. Magnesium: Magnesium plays a role in regulating neurotransmitters that promote sleep³. Supplementation has been shown to help with insomnia, particularly when combined with melatonin and vitamin B complex⁴.

3. Vitamin D: Vitamin D deficiency is linked with sleep disorders. Supplementation may improve sleep quality, although more research is needed⁵.

4. Valerian Root: Valerian root is a herbal supplement that may help reduce the amount of time it takes to fall asleep and improve sleep quality⁶.

5. Tryptophan: Tryptophan is an amino acid that the body converts into serotonin and melatonin. Consuming foods or supplements rich in tryptophan has been observed to improve sleep quality⁷.

If you are interested in product recommendations or need more information on where to find these supplements, please let me know!

Footnotes

1. Mayo Clinic ↩

2. PubMed ↩

3. PubMed Central ↩

4. PubMed Central ↩

5. PubMed ↩

6. Mayo Clinic ↩

7. NCBI ↩