How to Improve Sleep Quality: Supplements & Lifestyle Tips
Better sleep usually starts with simple, consistent habits: keeping a regular sleep and wake time, making your bedroom quiet and comfortable, reducing bright light and screens before bed, staying active during the day, and being mindful of caffeine, alcohol and heavy meals in the evening. Supplements such as magnesium, ashwagandha, valerian root and vitamin D may be useful for some people. However, they should not replace healthy sleep habits or medical advice when sleep problems persist. [1, 2–12]
Sleep supports physical health, mental clarity and emotional well-being. When sleep is consistently poor, it can affect concentration, mood, energy and day-to-day functioning. The goal is not only to spend enough time in bed, but to get sleep that feels restful and restorative. [8]
How much sleep do adults need?
The daily recommended hours of sleep change with age. [8]
- Children aged 6-12: 9-12 hours
- Teens aged 13-17: 8-10 hours
- Adults aged 18-60: 7 or more hours
- Adults aged 61-64: 7-9 hours
- Adults aged 65 and above: 7-8 hours
How can you improve sleep quality? 7 practical ways
Keep a consistent sleep schedule
Try to go to bed and wake up at about the same time every day. A regular schedule helps support your natural sleep-wake rhythm. [8, 9]
Make your bedroom sleep-friendly
Keep your bedroom quiet, dark, relaxing and comfortably cool. A supportive environment can make it easier to fall asleep and stay asleep. Where possible, avoid working or studying in bed, as keeping the bed mainly for sleep may help strengthen the association between your bed and sleep. [8, 9, 14]
Reduce screens and bright light before bed
Late-night scrolling can keep your brain alert, while bright light can interfere with your sleep-wake cycle. The CDC recommends turning off electronic devices at least 30 minutes before bedtime. Night mode and relaxation apps may help, but reducing screen exposure is still more important. [7–9]
Be mindful of caffeine, alcohol and heavy meals
Caffeine is a stimulant and can make it harder to fall asleep, especially if taken later in the day. Alcohol may make you feel sleepy initially but can lead to lighter, more disrupted sleep. Large meals close to bedtime may also interfere with comfort and sleep. [9]
Stay active and get daytime light
Regular physical activity and exposure to natural daylight can support healthy sleep. However, avoid vigorous exercise before bed. [8, 9]
Build a calm wind-down routine
Use the time before bed for quieter activities such as reading, gentle stretching, breathing exercises or a warm bath. Repeating the same relaxing routine can help signal your body that the day is winding down. [9]
Eat a balanced diet
What you eat may also influence how well you sleep. Aim for a balanced diet with a variety of vegetables, fruits, whole grains and protein-rich foods, rather than relying on one particular “sleep food”. Research suggests that different nutrients and the overall composition of our diet may affect sleep quality and duration, although evidence for specific foods is still developing. [5, 15]
Can supplements help improve sleep?
Some supplements have been studied for their potential role in sleep, but the evidence varies considerably. They should not replace healthy sleep habits or appropriate assessment when sleep problems are persistent.
Magnesium
Magnesium is an essential mineral involved in normal nerve and muscle function. Some studies suggest that magnesium supplementation may modestly improve certain aspects of sleep, but overall evidence remains limited and inconsistent. More research is needed to determine who is most likely to benefit. [2, 12, 16, 17]
Ashwagandha
Some studies suggest that certain ashwagandha preparations may help improve sleep, particularly in people experiencing insomnia. However, studies have generally been small and have used different preparations and doses. [3, 11, 18]
Vitamin D
Low vitamin D levels have been associated with poorer sleep. Some studies also suggest that vitamin D supplementation may improve sleep quality, although its effects on sleep duration and specific sleep disorders remain uncertain. [6, 19]
If you are concerned about low vitamin D, speak with a healthcare professional about whether testing or supplementation may be appropriate.
Valerian root
Valerian is commonly promoted for relaxation and sleep, but research findings have been inconsistent. Current evidence does not establish valerian as an effective treatment for chronic insomnia. [4, 10, 20]
What should you know before taking a supplement?
Supplements are not suitable for everyone and may cause side effects or interact with medicines. Your individual needs may also depend on your diet, health conditions and other treatments.
Speak with a healthcare professional before starting a supplement if you take regular medicines, have an existing health condition, or are pregnant or breastfeeding.
When should you see a doctor about poor sleep?
Occasional poor sleep is common, but if sleep problems keep happening, affect your daytime activities, or leave you feeling tired despite allowing enough time for sleep, it is worth seeking medical advice. Ongoing sleep difficulties may be related to conditions such as insomnia, restless legs syndrome or sleep apnea. [8]
Speak with a doctor if you or someone close to you notices frequent loud snoring, pauses in breathing, gasping or choking during sleep, or if you experience excessive sleepiness during the day. These may be signs of sleep apnea and should be assessed further. [13]
How can a pharmacist help with poor sleep?
If you are having trouble sleeping, a pharmacist can be a useful first point of contact. A brief sleep assessment can help identify your sleep pattern, possible contributing factors and whether further medical assessment may be needed.
Your pharmacist can also review your medicines and supplements, as some may affect sleep or cause daytime drowsiness. They can check for possible interactions, discuss the appropriate use of over-the-counter sleep products or supplements, and provide practical advice on healthy sleep habits. [10–12]
If your sleep problems are persistent or there are signs of a possible sleep disorder, your pharmacist can advise when it is appropriate to see a doctor for further assessment.
What is the bottom line on improving sleep quality?
Better sleep often starts with simple, consistent habits—keeping a regular sleep schedule, creating a comfortable sleep environment, staying active during the day and being mindful of caffeine, meals and screen use before bedtime.
Supplements may be helpful for some people, but they are not a substitute for healthy sleep habits or assessment of an ongoing sleep problem. If poor sleep persists or affects your daily life, speak with a healthcare professional for further advice.
Speak with a CARiNG pharmacist
Visit your nearest CARiNG Pharmacy and speak with our pharmacy team for support with your sleep and wellbeing. A pharmacist can help review your medicines and supplements, discuss suitable over-the-counter options and advise when a sleep problem should be assessed by a doctor.
Find your nearest CARiNG Pharmacy →Useful resources
Medical disclaimer: This article is for general health education and is not a substitute for professional medical advice, diagnosis or treatment. Speak with a healthcare professional if you have persistent sleep problems or before starting a new supplement, particularly if you have a health condition, take regular medicines, or are pregnant or breastfeeding.
Frequently asked questions about sleep quality
What can I do tonight to sleep better?
Can supplements help me sleep better?
Some supplements, such as magnesium and certain ashwagandha preparations, have been studied for sleep, but the evidence is still limited and results vary between individuals. Supplements are not a substitute for healthy sleep habits or proper assessment if sleep problems continue. Speak with a healthcare professional before starting a supplement if you take regular medicines or have an existing health condition. [10–12, 16–19]
When should I be concerned about poor sleep?
Consider speaking with a healthcare professional if poor sleep happens regularly, affects your concentration or daily activities, or leaves you feeling tired despite allowing enough time for sleep. Frequent loud snoring, gasping or pauses in breathing during sleep, or excessive daytime sleepiness should also be assessed further. [8, 13]
Can my medicines affect my sleep?
Yes. Some medicines may make it harder to fall asleep, cause you to wake during the night, or make you feel unusually sleepy during the day. Do not stop prescribed medicines on your own. A pharmacist can review your medicines and advise whether they may be contributing to your sleep concerns and whether further assessment is needed.
Can vitamin D affect sleep?
Vitamin D may play a role in sleep regulation, and low vitamin D levels have been associated with poorer sleep quality and a higher risk of sleep problems. Some studies suggest that vitamin D supplementation may improve sleep quality, although more research is needed to understand who is most likely to benefit. [6, 19]
If you are concerned about low vitamin D, speak with a healthcare professional about whether testing or supplementation may be appropriate.
View references 20 sources
- CARiNG Pharmacy. How to Improve Sleep Quality: Supplements & Lifestyle Tips. Original source article/file supplied for this update.
- Abbasi B, Kimiagar M, Sadeghniiat K, et al. The effect of magnesium supplementation on primary insomnia in elderly: a double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences. 2012;17(12):1161-1169. Source
- Langade D, Kanchi S, Salve J, et al. Efficacy and safety of ashwagandha root extract in insomnia and anxiety. Cureus. 2019;11(9):e5797. Source
- Bent S, Padula A, Moore D, et al. Valerian for sleep: a systematic review and meta-analysis. American Journal of Medicine. 2006;119(12):1005-1012. Source
- Peuhkuri K, Sihvola N, Korpela R. Diet promotes sleep duration and quality. Nutrition Research. 2012;32(5):309-319. Source
- Gao Q, Kou T, Zhuang B, et al. The association between vitamin D deficiency and sleep disorders: a systematic review and meta-analysis. Nutrients. 2018;10(10):1395. Source
- Wright KP, McHill AW, Birks BR, et al. Entrainment of the human circadian clock to the natural light-dark cycle. Current Biology. 2013;23(16):1554-1558. Source
- Centers for Disease Control and Prevention. About Sleep. Source
- National Heart, Lung, and Blood Institute. Healthy Sleep Habits. Source
- National Center for Complementary and Integrative Health. Sleep Disorders and Complementary Health Approaches. Source
- National Center for Complementary and Integrative Health. Ashwagandha: Usefulness and Safety. Source
- NIH Office of Dietary Supplements. Magnesium – Health Professional Fact Sheet. Source
- National Heart, Lung, and Blood Institute. Sleep Apnea: Symptoms. Source
- Edinger JD, Arnedt JT, Bertisch SM, et al. Behavioral and psychological treatments for chronic insomnia disorder in adults: an American Academy of Sleep Medicine clinical practice guideline. J Clin Sleep Med. 2021;17(2):255-262. doi:10.5664/jcsm.8986. Source
- Binks H, Vincent GE, Gupta C, Irwin C, Khalesi S. Effects of diet on sleep: a narrative review. Nutrients. 2020;12(4):936. doi:10.3390/nu12040936. Source
- Mah J, Pitre T. Oral magnesium supplementation for insomnia in older adults: a systematic review & meta-analysis. BMC Complement Med Ther. 2021;21:125. Source
- Schuster J, Cycelskij I, Lopresti A, Hahn A. Magnesium bisglycinate supplementation in healthy adults reporting poor sleep: a randomized, placebo-controlled trial. Nat Sci Sleep. 2025;17:2027-2040. Source
- Cheah KL, Norhayati MN, Husniati Yaacob L, et al. Effect of Ashwagandha (Withania somnifera) extract on sleep: a systematic review and meta-analysis. PLoS One. 2021;16(9):e0257843. Source
- Abboud M. Vitamin D supplementation and sleep: a systematic review and meta-analysis of intervention studies. Nutrients. 2022;14(5):1076. Source
- Marques DR, et al. Does valerian work for insomnia? An umbrella review of the evidence. Eur Neuropsychopharmacol. 2024. Source
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