Every library entry that names Sleep as a goal. Each is a full page: what it does, stage by stage, and what the evidence says. Build a plan for this goal →
Supplements
- 5-HTPYour body turns it directly into serotonin.
- AshwagandhaBuilds up over weeks — it is not a one-dose supplement.
- California PoppyA cheerful orange poppy used traditionally as a gentle sleep aid, usually studied alongside other calming herbs rather than alone.
- Casein ProteinA slow-digesting milk protein that clots in your stomach, releasing amino acids gradually over hours rather than all at once.
- Chamomile ExtractA gentle calming herb — the effect is mild, not a strong sedative.
- GABAThe brain’s primary calming chemical, sold as an oral supplement — the interesting part is that it probably can’t get into your brain the way the marketing implies, yet small trials still find modest relaxation effects.
- GlycineA simple amino acid that happens to have a calming effect.
- Hops ExtractThe flower used to flavor beer, traditionally used as a mild sleep aid, usually paired with valerian in the strongest trials.
- L-OrnithineA non-essential amino acid your body makes itself and uses to help clear ammonia — studied in small trials for exercise fatigue and, separately, for stress and sleep, with genuinely interesting but limited results so far.
- L-TheanineCalm without making you sleepy.
- L-TryptophanAn essential amino acid your body can’t make itself — a real building block for serotonin and melatonin, with decent evidence for helping with sleep and a real safety history worth knowing about.
- Lemon BalmA calming mint-family herb used since ancient Greece, with small trials backing a mild anti-anxiety and sleep effect.
- MagnesiumYour body uses it in hundreds of everyday jobs.
- Magnolia BarkA traditional Chinese medicinal bark studied for its calming compounds honokiol and magnolol, with modest human evidence for stress and thinner evidence for sleep specifically.
- MelatoninA hormone, not a sleeping pill — and less is often better.
- PassionflowerA calming herb traditionally used for anxiety and sleep.
- SkullcapA traditional Native American calming herb named for its helmet-shaped flower, with modest human evidence and a real quality-control issue to watch for.
- Tart Cherry ExtractA dark, sour cherry juice or extract studied for both better sleep and less soreness after hard workouts — with real but modest evidence for each.
- Valerian RootMixed evidence, and gentler than its reputation.
- ZMAZinc, magnesium, and B6 in one product — helpful if you’re low on them, not a testosterone shortcut.
Food
Movement
Explainers
Other goals