Melatonin is a chronobiotic: it shifts the timing of your body clock, which is why it's used for jet lag and delayed sleep. But many over-the-counter products contain doses often 10 times or more above what your body makes, and some people notice morning grogginess from them. Lower doses (0.5 to 1 mg) are commonly used when the goal is timing. More on how the hormone works in melatonin: more than a sleep hormone.
If you're considering melatonin, talk to a doctor or pharmacist first, and don't give it to children without medical advice. If you already take it on a clinician's advice, don't change your dose on your own.
The "Sleep Cocktail"#
Andrew Huberman popularised a "sleep cocktail" of three supplements. None of them is a chronobiotic: they don't move your body clock, they're meant to help you relax. The human evidence for each is modest:
- Magnesium Threonate: Magnesium L-threonate raised brain magnesium in animal studies; human sleep data are limited. Other forms, such as magnesium glycinate, have been studied more, with mixed results.
- Apigenin: Found in chamomile, apigenin binds weakly to GABA-A receptors in lab studies; human sleep trials are few and small.
- L-Theanine: Found in green tea, theanine is linked to more alpha brain-wave activity (a marker of relaxed alertness) in small studies, and a few trials report better self-rated sleep.
Curious how a stack is put together? Our free Sleep Cocktail Builder walks through the options.
Safety First#
Talk to a doctor or pharmacist before starting a supplement, especially if you're pregnant, breastfeeding, or take medication. That matters most if you have kidney disease or take sedatives, blood thinners, blood-pressure or psychiatric medication. Adults shouldn't take more than 350 mg a day of supplemental magnesium unless a clinician advises it (the NIH upper limit). Evidence for apigenin in humans is limited.
Timing Before Supplements#
Behavioral tools like light, caffeine timing and temperature come first, and they cost nothing. A cool bedroom helps your body make the temperature drop that sleep depends on (the physics of sleep).
ARC starts there: a 20-minute morning light timer from your real sunrise, and a caffeine cutoff worked out from your bedtime and every drink you log, so you can see whether you need a supplement at all. ARC is a wellness app, not a medical device. If sleep problems persist, talk to a doctor.