Daily use of sleep supplements depends on the type—magnesium, L-theanine (200mg), and glycine are generally safe long-term for most adults, but melatonin/valerian risk tolerance and dependency. Consult a doctor, as unregulated supplements may interact or cause side effects like grogginess.
Safe for Nightly Use
-
Magnesium (glycinate 300-400mg): Regulates GABA; no tolerance.
-
L-Theanine (200mg): Promotes relaxation without sedation.
-
Glycine (3g): Improves deep sleep; well-tolerated.
Caution or Cycle
-
Melatonin (0.5-3mg): Short-term (weeks); nightly risks phase shifts.
-
Valerian (300-600mg): Mild effects; avoid >4 weeks continuous.
-
Antihistamines: Not for daily—drowsiness, dementia risk in elderly.
Safety Table
| Supplement | Daily Safe? | Risks |
|---|---|---|
| Magnesium | Yes | Diarrhea >400mg |
| L-Theanine | Yes | None major |
| Melatonin | No, cycle | Dependency |
| Valerian | Cycle | Dizziness |
Address root causes (sleep hygiene) first.
0 comments