*Not all products in this category have an EFSA-approved health claim. Products with an EFSA claim are described as such in the text. For other products, they are grouped under this theme based on traditional use or product formula. For specific health questions, we recommend consulting a doctor or orthomolecular therapist.
Written by the Plenthera team (orthomolecularly trained). Scientifically reviewed in April 2026. Last updated: April 30, 2026.
Good sleep doesn't start with a pill. It starts with a schedule, a cool bedroom, less screen time after 10 PM, and regular exercise during the day. But for those who have these basics in order and still struggle with falling asleep or staying asleep, specific supplements can offer support. At Plenthera, you'll find the most commonly used sleep stack: magnesium bisglycinate for nervous system calm, L-theanine for mental relaxation, glycine for tranquility, and reishi mushroom for evening balance.
Which sleep supplements for your problem?
| Problem | Recommended stack | Timing |
|---|---|---|
| Difficulty falling asleep | Magnesium bisglycinate + theanine + glycine | 30-60 min before bed |
| Difficulty staying asleep | Reishi + magnesium + glycine | Evening + before bed |
| Daytime stress, poor sleep | Adaptogens during the day + sleep stack in the evening | Spread out |
| Waking up tired | B-complex in the morning + sleep stack in the evening | Day-night rhythm |
| Nighttime muscle cramps | High dose magnesium bisglycinate | Evening |
What is sleep & relaxation?
Sleep is a biological process regulated by your circadian rhythm (day-night cycle), neurotransmitters (GABA, serotonin, melatonin), and hormone balance (especially cortisol). Sleep supplements work through these systems: relaxing the nervous system, supporting neurotransmitter balance, or modulating cortisol.
According to RIVM data, 30-40% of Dutch adults regularly experience sleep issues. The causes are diverse — chronic stress (elevated cortisol), screen time (blue light suppresses melatonin), irregular schedule (disruption of circadian rhythm), magnesium deficiency (especially in athletes and during stress), or persistent thought streams (GABA deficiency).
A targeted approach begins with differentiation: problems falling asleep require calming supplements before bedtime (magnesium, theanine, glycine), while problems staying asleep require cortisol modulation and a more stable rhythm (reishi, rhodiola). Both can overlap.
Important — supplements work best when sleep hygiene is in order. A cool bedroom (16-18°C), dark environment, consistent bedtime, no screens 1 hour before bed, no caffeine after 2 PM, exercise during the day — these factors are often more valuable than any supplement.
Sleep & Relaxation and EFSA — what is scientifically recognized?
EFSA has not recognized an overarching sleep claim. However, there are components with relevant recognized claims:
"Magnesium contributes to the normal functioning of the nervous system."
"Magnesium contributes to normal psychological function."
Threshold: claims apply to daily intake providing at least 15% RI. For magnesium, this is 56 mg per serving.
Sleep hygiene — the basis before considering supplements
Cool bedroom: Optimal 16-18°C. Body needs to lower core temperature to fall asleep.
No screens 1 hour before bed: Blue light significantly suppresses melatonin production.
Consistent bedtime: Circadian rhythm improves with regularity — even on weekends.
No caffeine after 2 PM: Caffeine half-life is 5-6 hours — still noticeable at bedtime.
Exercise during the day: Preferably not right before bed. Fatigue + relaxation works synergistically.
Dark bedroom: Complete darkness promotes melatonin. Even LED standby lights can interfere.
No alcohol as a sleep aid: Helps falling asleep, but disrupts sleep maintenance phases.
The sleep stack at Plenthera
Magnesium bisglycinate (300-400 mg, evening)
Glycine binding adds its own calming effect.
L-theanine (200-400 mg, 30-60 min before bed)
Mental relaxation without daytime drowsiness. Check out our amino acids category.
L-glycine (3 g, right before bed)
Subjective improvement of sleep quality in studies. Check out our amino acids category.
Reishi (extract, evening)
Adaptogen with a traditionally calming profile.
Cordyceps (during the day) + reishi (evening)
Day-night rhythm support.
Multivitamin with B-complex
For those who want to support daytime energy metabolism.
How to use sleep & relaxation?
Simple basic approach for the sleep stack:
- Start with sleep hygiene: cool room, dark, no screens 1 hour before bed.
- Add one supplement at a time — start with magnesium bisglycinate 300 mg in the evening.
- If no improvement after 1-2 weeks: add L-theanine.
- For problems staying asleep: add reishi 1 hour before bed.
- For severe difficulty falling asleep: glycine 3 g right before bed.
- Give each combination at least 2-4 weeks of consistent use.
- When on medication (sleeping pills, antidepressants): consult a doctor beforehand.
- For persistent severe sleep issues: medical care, not self-medication.
Myths and misconceptions about sleep & relaxation
Myth 1: "A pill solves sleep issues."
Sleep supplements are an addition to sleep hygiene, not a replacement.
Myth 2: "The more magnesium, the better the sleep."
Above 500 mg/day, stomach issues are more common without additional sleep benefits.
Myth 3: "Melatonin is the solution for everyone."
In NL limited to 0.3 mg per supplement. Works mainly for circadian disruption (jet lag, shift work), less for general insomnia.
Myth 4: "Sleep supplements work acutely."
Magnesium and reishi work cumulatively — allow at least 2-4 weeks.
Combining Sleep & Relaxation with other supplements
Sleep supplements work within a broader wellness cluster:
- Adaptogens during the day (rhodiola, cordyceps): cortisol balance day-night.
- Vitamin D: low status associated with sleep issues.
- B-complex in the morning: supports daytime energy metabolism.
- Cacao with magnesium: evening ritual — raw cacao contains theobromine, avoid late evening if sensitive.
- Lion's Mane during the day: cognitive, no evening use.
Frequently asked questions
Which supplements help with sleep?
Magnesium bisglycinate, L-theanine, glycine, reishi — most commonly used stack.
Magnesium for sleep — does it work?
EFSA-recognized claim for nervous system and psychological functioning. Bisglycinate is the most suitable evening form.
What is L-theanine for sleep?
Amino acid from green tea — relaxing without drowsiness. 200-400 mg before bed.
Glycine for sleep dosage?
3 g right before bed. Studies show improved subjective sleep quality.
Reishi for evening calm?
Traditional adaptogen with a calming profile. 500-1000 mg in the evening.
Sleep stack composition?
Magnesium bisglycinate + theanine + glycine + reishi. Do not start all at once.
Difficulty falling asleep vs. staying asleep?
Falling asleep: theanine, glycine, magnesium. Staying asleep: reishi, magnesium.
When to take sleep supplements?
30-60 min before bedtime for most; reishi 1 hour earlier; glycine right before.
Sleep supplements for children?
For children: consult a doctor or orthomolecular therapist.
How long before I see results?
2-4 weeks for cumulative effect — not all supplements work acutely.
Sources
- EFSA Regulation (EU) 432/2012 — magnesium claims.
- Yamadera W. et al., "Glycine ingestion improves subjective sleep quality", Sleep Biol Rhythms (2007).
- Lyon MR. et al., "The effects of L-theanine on objective sleep quality in boys with ADHD", Altern Med Rev (2011).
- RIVM — Sleep problems in the Dutch population (2020-2024).
Disclaimer: This text is for informational purposes only and does not replace medical advice. Supplements are food supplements, not medicines. In case of doubt or medication use, we recommend consulting a doctor or orthomolecular therapist first. For severe or persistent complaints: medical care remains the basis.