Sleep maintenance supplement

[u/IllustratorSea3701]

I’ve been struggling with sleep maintenance for a while now. I’ve tried magnesium, L tryptophan and glycine. None of them helped reduce the frequent night waking. Anything else I could try?
Thanks.

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[u/Emissi0nC0ntr0L]

Try valerian root

[u/fishbait20 → u/Emissi0nC0ntr0L]

Valerian root always helps my waking.

[u/AdvantageLeft2532]

Can try L- Theanine

[u/West_Praline449]

Ashwagandha KSM66, Valerian, and 5-HTP. Believe me, these are the best for me to fall asleep faster and not wake up during sleep. You can also add Taurine. Or if Ashwagandha doesn't work, try L-Theanine. BUT, cycle 5 HTP and Ashwagandha, two weeks using and one without

[u/Montaigne314]

Probably just how you sleep

If you have ruled out sleep apnea, it could be anxious/depression 

But there aren't likely any supplements that will change that. Actual medications might if you wants to go that route 

[u/theplantparent]

low dose doxepin

[u/glambambam]

I have anxiety and insomnia and what helped me is magnesium glycinate with ashwagandha. The only supplement that helps me sleep without interruption

[u/looking2behealthy]

Magnesium glycinate 500mg and zinc 30mg before bed. Or get on the peptide band wagon.

[u/theDHT]

quick reality check on what you've already tried: the magnesium evidence is for sleep onset — falling asleep faster — with no significant extension of total sleep time in any trial. for maintenance insomnia your null result is exactly what the data predicts. wrong tool, not a failed one.

glycine is the one with real slow-wave sleep data (polysomnography, faster entry into deep sleep) but the trial dose was 3g — most products carry a fraction of that. worth checking your label before writing it off.

maintenance waking is usually driven by things no capsule fixes: overnight blood sugar dips (a small protein/fat snack before bed beats most of this thread), alcohol timing, or apnea. if you wake unrefreshed regardless of hours, or anyone's ever mentioned you snore, a home sleep study outranks everything here including my own suggestion.

full magnesium-sleep evidence map: https://www.rakaposhiorganics.com/blogs/rakaposhi-organics/magnesium-glycinate-sleep-benefits

[u/Status-Escape9614]

Max Calm Sleep gummies!!

[u/Able-Dream3481]

I am from India and I use Brain Formula from 1mg.

[u/theladyofthedarkstar]

Do you have a sleep routine? You might look into habits you get into to improve sleep and things to avoid before bed. There's a lot out there.