Top 4 Nutrients to Support Sleep Quality

By Harley Stabler

February 19, 2026 3 min read

Top 4 Nutrients to Support Sleep Quality

Consistently getting high-quality sleep is one of the most powerful ways to improve your mood, brain function, immune system, and overall well-being. In a recent episode of his popular podcast, Stanford neuroscientist Dr Andrew Huberman highlighted the role of key nutrients in optimising sleep.

At Vytalise, we’ve long championed the benefits of magnesium – but it’s far from the only supplement that can help you drift off and stay asleep. In this post, we revisit magnesium’s importance and introduce three additional, research-backed nutrients that play a critical role in promoting better sleep.

Magnesium: Sleep’s Natural Ally

Magnesium supports over 300 enzymatic processes in the body—including those tied to neurotransmitter regulation and muscle relaxation. It helps increase GABA, a calming brain chemical that slows down activity and encourages deep rest.

What the research says:

A meta-analysis by Bagheri et al. (2022) found that magnesium significantly improved sleep latency, efficiency, and total sleep time across a variety of populations. It’s also been shown to enhance melatonin synthesis, reinforcing a healthy circadian rhythm.

How to take it:

Consume 200–400 mg of magnesium glycinate or citrate 1–2 hours before bed.

Tip: Magnesium glycinate is gentler on the stomach and provides added calming benefits due to its glycine component.

Vytalise Recommendations:

NOW Magnesium Citrate Softgels – a highly absorbable form
Healthy Origins Magnesium Bisglycinate – optimised for bioavailability

L-Theanine: Calm the Mind, Sleep Deeper

L-Theanine is a naturally occurring amino acid in green tea. It promotes a state of “calm alertness” by increasing alpha brain waves, helping you unwind before sleep without causing drowsiness.

What the research says:

A clinical trial by Hidese et al. (2019) in Nutrients found that 200 mg of L-Theanine daily improved sleep quality, reduced time to fall asleep, and lowered stress levels in individuals with anxiety.

How to take it:

Take 100–200 mg of L-Theanine in the evening or 30–60 minutes before bedtime.

Tip: Combine L-Theanine with magnesium as part of your wind-down ritual for a synergistic boost to relaxation and sleep quality.

Vytalise Recommendations:

Now Foods L-Theanine – supports alpha wave production and calm
Doctor's Best Suntheanine L-Theanine – a patented, clinically studied form

Glycine: Sleep’s Quiet Hero

Glycine is a non-essential amino acid that helps reduce core body temperature, a key signal for sleep readiness. It also promotes REM and slow-wave sleep, the most restorative phases of the sleep cycle.

What the research says:

In a study by Yamadera et al. (2007) published in Sleep and Biological Rhythms, glycine before bed improved subjective sleep quality and reduced daytime sleepiness in those with restricted sleep.

How to take it:

Consume 3 grams of glycine (powder or capsules) 30–60 minutes before bedtime.

Tip: Mix glycine powder into a warm, caffeine-free herbal tea for a relaxing bedtime drink.

Vytalise Recommendations:

NOW Foods Glycine Pure Powder – easy to mix, calming effects
Life Extension Glycine – convenient 1000mg capsule format

L-Tryptophan: Building Block of Serotonin & Melatonin

L-Tryptophan is an essential amino acid – your body can’t produce it on its own. It’s a precursor to serotonin (mood regulation) and melatonin (sleep-wake cycle). Low tryptophan can impact both mood and sleep quality.

What the research says:

A study by Bravo et al. (2013) showed that 1g of L-Tryptophan at night reduced sleep latency and improved sleep quality in healthy adults. More recently, Sutanto et al. (2022) found that increased intake of tryptophan (via food or supplements) was linked to better sleep efficiency and fewer early wake-ups.

How to take it:

Take 500–1000 mg of L-Tryptophan 30–60 minutes before bed. Pair with a small carb-based snack to support absorption into the brain.

Tip: Combine with magnesium or glycine to form a complete sleep support strategy.

Vytalise Recommendations:

NOW Foods L-Tryptophan 500mg – supports mood and restful sleep

Final Thoughts

When paired with solid sleep hygiene (like avoiding screens at night, sticking to a regular bedtime, and keeping your room cool and dark), these nutrients can greatly improve your ability to fall – and stay – asleep.