Mon, Oct 05, 26
Sleep, Stress & Relaxation: A Pharmacist’s Guide to Better Sleep and Choosing Supplements
By Lauren O’Reilly, Pharmacist
Sleep can be affected by almost everything else going on in our lives. Stress, busy routines, hormonal changes, late-night screen time, caffeine and simply having too much on your mind can all make it harder to switch off.
It's also why I think sleep supplements need to be approached sensibly. There are plenty of products marketed for sleep and relaxation, but a supplement shouldn't necessarily be the first thing you reach for every time you have a bad night's sleep.
The foundations still matter most: a consistent sleep routine, enough time for sleep, regular activity during the day and giving yourself time to properly wind down before bed. The HSE recommends that adults generally aim for around 7 to 9 hours of sleep.
Build your sleep routine before reaching for supplements
Before adding a supplement, I always think it's worth looking at what's happening in the hour or two before bed.
|
Habit |
Why it can help |
|
Keep a regular sleep and wake time |
Helps establish a consistent sleep pattern |
|
Wind down before bed |
Gives your body and mind time to transition into sleep |
|
Reduce screens before bed |
Screens and stimulating content can make it harder to switch off |
|
Limit caffeine later in the day |
Caffeine can interfere with sleep |
|
Keep your bedroom dark, quiet and comfortable |
Creates an environment that supports sleep |
Getting up at the same time each day, relaxing for at least an hour before bed and avoiding caffeine, tea and alcohol close to bedtime are simple changes that can make a real difference.
Personally, I find the evening routine is the part that's easiest to let slip when life gets busy – but it's also the part that I find most useful to get back on track.
Stress can make this particularly difficult. If your body is tired but your mind is still racing, creating a proper transition between your daytime routine and bedtime can be more useful than simply adding another supplement.
Where magnesium fits into a sleep and relaxation routine
Magnesium is involved in normal muscle and nerve function, which is one reason it has become so popular in products aimed at sleep and relaxation.
However, I'd be careful about describing magnesium as a “sleep supplement”. The evidence for magnesium specifically improving sleep is still limited and inconsistent.
Some research suggests magnesium may be associated with better sleep, but clinical trials haven't provided strong enough evidence to say that magnesium reliably treats insomnia.
So, if you're considering magnesium, I'd think of it primarily as supporting your overall magnesium intake, rather than as a treatment for insomnia.
Choosing a magnesium form
There isn't one form of magnesium proven to be the best for sleep.
Magnesium glycinate or bisglycinate is a popular option because it is generally well tolerated and doesn't tend to have the same laxative effect as some other forms.
Magnesium citrate is also a well-absorbed form, such as in the AYA Magnesium Citrate 250mg. At higher doses it can have a laxative effect, although this isn't necessarily the case at the doses typically used for daily magnesium supplementation.
If sleep is your main reason for trying magnesium, glycinate or bisglycinate is a reasonable form to consider, but I wouldn't describe it as a guaranteed sleep solution.
There also isn't a universally proven “best” time to take magnesium. If you're trying it in the hope that it may support sleep, taking it in the evening is a reasonable approach. Choosing an appropriate dose and taking it consistently matters more than a particular time on the clock.
I currently take Revive Active Magnesium because I'm training for a half marathon and find I get restless legs in the evening. Magnesium contributes to normal muscle and nerve function, and personally I find it helpful for my restless legs. I wouldn't use my experience as evidence that magnesium treats sleep problems, but it is a good example of choosing a supplement based on a particular need and personal benefit rather than simply taking whatever is trending.
Beyond magnesium: what else is used for sleep and stress?
You'll find sleep and relaxation products containing ingredients such as valerian, lavender, lemon balm, L-theanine, and Ashwagandha, as well as combinations of vitamins and minerals.
You may find Melatonin in sleep supplements from some countries, and it can be useful in particular circumstances involving sleep timing and circadian rhythm, but that is different from saying that everyone with poor sleep should take melatonin. In Ireland, melatonin is available by prescription only.
Ashwagandha is another ingredient you'll increasingly see in stress and relaxation supplements. It has a long history of traditional use in Ayurvedic medicine, traditionally used to support resilience against stress and for calming purposes, and products such as Zooki Ashwagandha use a standardised KSM-66 extract. I would describe the evidence as still emerging, however, anecdotally, people find benefit from ashwagandha as part of a stress or relaxation routine.
Herbal doesn't mean interaction-free
This is particularly important if you're already taking medication.
Ashwagandha is one example where I'd always check the person's medication and medical history first. As one example, it may affect thyroid function, so if you have a thyroid condition or take thyroid hormone medication such as Eltroxin (levothyroxine), I'd recommend speaking to your GP or pharmacist before using it. The same applies if you're taking antidepressants, sedatives or other regular medication.
St John's wort is another important example. It can interact with a wide range of medicines, including some antidepressants and hormonal contraceptives, and can cause serious interactions with medicines affecting serotonin.
Other herbal ingredients have their own safety considerations. For example, L-tryptophan can interact with medicines affecting serotonin.
So if you're taking an antidepressant, anxiety medication, sleeping medication or other regular medicine, speak to your pharmacist before starting a sleep or relaxation supplement.
The same applies if you're pregnant or breastfeeding, have an ongoing medical condition or are already taking several supplements.
How I approach choosing a sleep supplement
Rather than looking for the product with the longest ingredient list, I'd start by asking what is actually causing the sleep problem?
Are you struggling to switch off because you're stressed? Are you going to bed too late? Are you waking repeatedly? Are hormonal changes affecting your sleep? Or are you simply not allowing enough time for sleep?
Those situations aren't necessarily going to benefit from the same approach.
When choosing a product, I'd look at:
- The ingredients and their amounts, rather than just the marketing claims
- The evidence behind those ingredients
- Potential interactions with medicines
- Whether you're already taking another supplement containing the same ingredients
- Whether the product is intended for occasional or longer-term use
Start with one thing at a time. It's much easier to work out whether something is genuinely helping you when you're not introducing several new supplements simultaneously.
A higher dose or a longer ingredient list doesn't automatically make a sleep supplement more effective, and with magnesium, for example, we are looking at the ingredients list at the back to check the amount of elemental magnesium in the product. This number can often differ from the amount stated on the front of the pack.
When poor sleep needs more than a supplement
This is probably the most important part of the conversation.
Occasional poor sleep after a stressful week or a disrupted routine is very different from persistent insomnia.
If sleep problems are continuing, affecting your daytime life or becoming difficult to cope with, I wouldn't recommend simply moving on to stronger or more supplements.
The HSE advises speaking to your GP or a mental health professional if you've had sleep problems for a month and changing your sleep habits hasn't helped, or if insomnia is negatively affecting your day-to-day life.
Persistent tiredness or excessive daytime sleepiness can also have other causes, so it is important not to assume that you simply need a sleep supplement.
For ongoing insomnia, CBT-I (cognitive behavioural therapy for insomnia) is an important treatment option. The HSE notes that it can be as effective as medicine for insomnia.
Lauren's pharmacist's bottom line
A good night's sleep isn't something you should have to “supplement your way” into.
Start with the basics: a consistent routine, enough time in bed, daytime activity, less caffeine later in the day and a proper wind-down before bedtime.
If you're considering a supplement, look at the ingredients rather than the marketing, introduce one thing at a time and check for interactions with medicines or medical conditions.
Magnesium can be a reasonable option if you're looking to support your magnesium intake, and glycinate or bisglycinate is a form I would consider if someone specifically wants a generally well-tolerated option in the evening.
And if poor sleep has become a persistent problem, that's the point to look beyond supplements and speak to your GP or pharmacist about why you're not sleeping well and what approach is most appropriate.
