Top 10 Evidence-Based Supplements That May Support Better Sleep

Providing Hope on the Dementia Journey

Sleep Is One of the Most Powerful Tools for Brain Health
Healthy sleep is essential for learning, memory, emotional well-being,
immune function, and brain health. During sleep, the brain consolidates
memories, clears metabolic waste through the glymphatic system, and
restores normal brain function.

Poor sleep has been associated with:
• Increased risk of cognitive decline
• Difficulty concentrating
• Increased fall risk
• Depression and anxiety
• Cardiovascular disease
• Reduced quality of life

At Botes Memory Method®, we encourage addressing lifestyle habits first.
While supplements may help some individuals, they work best when
combined with healthy sleep habits and under the guidance of a healthcare
professional.

Always consult your physician or pharmacist before starting supplements,
especially if you take prescription medications, blood thinners, or have
chronic medical conditions.

1. Melatonin ⭐⭐⭐⭐⭐
Best For
• Difficulty falling asleep
• Jet lag
• Shift work
• Delayed sleep phase
How It Works
Melatonin is the body's natural sleep hormone that helps regulate your
circadian rhythm.
Suggested Dose
0.3–5mg
30–90 minutes before bedtime
Research Highlights
Research demonstrates melatonin is most effective for improving sleep
onset and circadian rhythm disorders rather than treating chronic insomnia.

2. Magnesium (Glycinate or L-Threonate) ⭐⭐⭐⭐☆
Best For
• Stress-related sleep difficulties
• Muscle relaxation
• Individuals with magnesium deficiency
Potential Benefits
✓ Helps relax muscles
✓ Supports healthy nervous system function
✓ May improve sleep quality
Suggested Dose
200–400 mg elemental magnesium

3. Ashwagandha ⭐⭐⭐⭐☆
Best For
• Stress
• Anxiety
• Difficulty relaxing before bedtime
Potential Benefits
✓ Improved sleep quality
✓ Reduced stress

✓ Improved morning alertness
Suggested Dose
300–600 mg standardized extract

4. Glycine ⭐⭐⭐⭐☆
Best For
Individuals who struggle to fall asleep or wake feeling unrefreshed.
Potential Benefits
✓ Faster sleep onset
✓ Improved sleep quality
✓ Reduced daytime fatigue
Suggested Dose
3 grams before bedtime

5. L-Theanine ⭐⭐⭐⭐☆
Best For
People whose minds remain active at bedtime.
Potential Benefits
✓ Promotes relaxation
✓ Reduces stress

✓ May reduce nighttime awakenings
Suggested Dose
100–400 mg

6. Tart Cherry ⭐⭐⭐⭐☆
Best For
Supporting natural melatonin production.
Potential Benefits
✓ Longer sleep duration
✓ Improved sleep efficiency
✓ Rich source of antioxidants
Typical Serving
Approximately
8 ounces tart cherry juice
or concentrated extract

7. Valerian Root ⭐⭐⭐☆☆
Potential Benefits
✓ Mild relaxation
✓ Subjective improvement in sleep

Note
Research findings are mixed. Some individuals report benefit while others
experience little change.

8. Chamomile ⭐⭐⭐☆☆
Best For
Relaxation before bedtime.
Commonly consumed as tea.
Potential Benefits
✓ Relaxation
✓ Reduced anxiety
✓ Bedtime routine support

9. Zinc ⭐⭐⭐☆☆
Why It Matters
Zinc plays an important role in healthy nervous system function.
Research suggests supplementation may benefit individuals with
inadequate dietary intake.

10. Vitamin D ⭐⭐⭐☆☆
Why It Matters
Vitamin D deficiency has been associated with poor sleep quality.
Supplementation is most appropriate when deficiency has been confirmed
through laboratory testing.

The Botes Memory Method® Sleep Foundation
Supplements work best when combined with healthy sleep habits.
Daily Sleep Checklist
☐ Maintain a consistent bedtime
☐ Wake up at the same time every morning
☐ Exercise regularly
☐ Limit caffeine after lunch
☐ Avoid alcohol close to bedtime
☐ Limit screen time for one hour before bed
☐ Keep your bedroom cool, quiet, and dark
☐ Spend time outdoors during daylight
☐ Practice relaxation techniques
☐ Stay socially engaged during the day

Lifestyle Has the Greatest Impact
Research consistently demonstrates that these habits improve sleep more
than supplements alone:
• Regular physical activity
• Mediterranean or MIND Diet
• Stress management
• Healthy weight
• Treatment of sleep apnea
• Managing chronic pain
• Good sleep hygiene
• Consistent daily routines

Supplements With Limited Evidence
Current research does not support routine use of the following for chronic
insomnia:
• CBD
• 5-HTP
• GABA supplements
• Kava (avoid due to potential liver toxicity)
• Most proprietary "sleep blends"

Key Takeaways
✔ Healthy sleep is essential for maintaining brain health and memory.
✔ No supplement replaces healthy sleep habits.
✔ Melatonin has the strongest evidence for circadian rhythm disorders.
✔ Magnesium, Ashwagandha, Glycine, and L-Theanine have the most
promising evidence for improving sleep quality in selected individuals.
✔ Always discuss supplements with your healthcare provider before
beginning a new regimen.

Selected References
• National Center for Complementary and Integrative Health (NCCIH). Sleep
Disorders and Complementary Health Approaches.

• Cheah KL, et al. Ashwagandha and Sleep: Systematic Review and Meta-
analysis. PLOS ONE. 2021.

• Brzezinski A. Melatonin in Humans. N Engl J Med.
• Abbasi B, et al. Magnesium Supplementation and Primary Insomnia in Older
Adults. Journal of Research in Medical Sciences.
• Liao Y, et al. The Effects of L-Theanine on Stress and Sleep: Systematic
Review.

Providing Hope on the Dementia Journey
Helping individuals living with dementia, caregivers, and healthcare
professionals improve quality of life through evidence-based education and
person-centered care.
www.BotesMemoryMethod.com
This educational handout is intended for informational purposes only and
should not replace individualized medical advice, diagnosis, or treatment
from a qualified healthcare provider.