You’ve optimised your bedroom for sleep—cool temperature, blackout curtains, and a calming wind-down routine. But if you’re still tossing and turning, you might wonder: would a sleep supplement help?
Maybe. But it’s not the first place to start.
“At Auckland Sleep, we always prioritise the foundations first,” says Dr Sumit Samant, Auckland Sleep Founder and ENT Surgeon. “Good sleep is built on healthy habits—regular sleep and wake times, reduced screen time in the evening, and managing stress. Supplements should only come into the picture once those elements are in place.”=
So, what role can supplement like magnesium or melatonin actually play in improving your sleep? Let’s take a look at when they can be helpful—and when they might not.
Supplements Aren’t a Shortcut to Good Sleep
Think of sleep supplements as just that—a supplement to, not a substitute for, strong sleep hygiene.
“You can’t out-supplement poor sleep habits,” says Anitha Patel, Sleep Specialist at Auckland Sleep. “If your lifestyle is constantly working against your natural sleep rhythm—late-night screen time, caffeine too close to bedtime—then even the best supplement won’t fix that.”
Before reaching for a pill, it’s crucial to reflect on the basics:
- Are you sticking to a regular sleep and wake schedule?
- Are you winding down with calming rituals like reading or meditation?
- Are you avoiding caffeine, heavy meals, and stimulating screen use close to bedtime?
If yes—and sleep still feels out of reach—a short-term trial of a supplement might be worth discussing with your doctor.
Melatonin: Best for Jet Lag or Shift Work
Melatonin is often the first thing people reach for when they can’t sleep. It’s a hormone naturally produced by your brain that signals to your body when it’s time to wind down.
“Melatonin can be useful for resetting your body clock,” says Dr Samant. “It’s particularly effective for short-term situations like jet lag or adjusting to shift work.”
However, melatonin isn’t a sedative—and it’s not a solution for chronic insomnia. In fact, too much can lead to grogginess or even make sleep issues worse. “Low-dose melatonin, taken at the right time, may support circadian rhythm adjustment,” adds Anitha. “But more isn’t better.”
Magnesium: The Muscle Relaxer
Magnesium plays a role in over 500 functions in the body—including supporting neurotransmitters involved in relaxation and sleep.
“Magnesium can be helpful if you struggle with muscle tension or stress-related sleep issues,” says Anitha. “It’s also common for people to have suboptimal magnesium levels, particularly if their diet is low in leafy greens or whole grains.”
However, it’s still not a magic fix. “If you’re consistently waking up at 3am and can’t fall back asleep, magnesium might not address the root cause,” Dr Samant notes. “That’s where a personalised sleep assessment can really help.”
Back to Basics: What Actually Improves Sleep
Rather than fixating on supplements, focus on consistent habits that promote deep, natural sleep:
- Go to bed and wake up at the same time—even on weekends
- Get natural light within an hour of waking up
- Avoid screens and bright light at night
- Create a wind-down routine that helps you switch off
- Stay active—but not too close to bedtime
- Eat a balanced diet, and finish meals 3–4 hours before bed
- Keep your room cool, dark, quiet, and clutter-free
- Manage stress through meditation, breathwork, or journaling
“If you’re doing all the right things and still struggling, that’s when it’s time to dig deeper,” says Dr Samant. “A sleep study or tailored advice can uncover what’s really going on—and help you find lasting relief.”
Need expert guidance?
If sleep supplements haven’t helped and you’re ready for more personalised advice, the Auckland Sleep team is here to help. Book an appointment today for a comprehensive sleep assessment.
