NutriStack
Symptom·Sleep·Reviewed May 30, 2026
Supplements for Frequent night waking / poor sleep maintenance.
When frequent night waking / poor sleep maintenance is the complaint, these are the supplements most often associated with it in the NutriStack library, ranked by how directly each one targets it and by the strength of the evidence.
Ranked by relevance, top first.
Relevance reflects how directly each supplement targets this symptom in the NutriStack map. Evidence is the supplement’s own rating. Open any name for the full profile.
- 01Magnesium GlycinateModerate78% match
Magnesium supports GABAergic inhibition and NMDA regulation that help stabilize sleep, and supplementation may reduce nighttime awakenings, especially when stores are low.
SuggestedMagnesium glycinate, 200 to 400 mg elemental magnesium about an hour before bed - 02GlycineLimited72% match
Glycine lowers core body temperature and acts as an inhibitory neurotransmitter, and small trials report improved sleep quality and reduced fragmentation.
SuggestedGlycine powder, 3 g dissolved in water before bed - 03ApigeninLimited64% match
Apigenin, the active flavonoid in chamomile, binds benzodiazepine receptor sites and may produce mild sedation that supports sleep continuity.
SuggestedApigenin capsules (about 50 mg) or a strong chamomile infusion before bed - 04PassionflowerLimited60% match
Passionflower may raise GABA tone and reduce anxiety-driven arousal, which could help with the restlessness that fragments sleep.
SuggestedPassionflower extract or tea taken 30 to 60 minutes before bed - 05L-TheanineLimited56% match
L-theanine promotes alpha-wave relaxation and may quiet the mental arousal that triggers middle-of-the-night waking, though direct maintenance data are limited.
SuggestedL-theanine, 100 to 200 mg before bed - 06MelatoninModerate52% match
Melatonin mainly aids sleep onset and circadian timing rather than maintenance, though extended-release forms may modestly reduce waking in older adults with low melatonin.
SuggestedExtended-release melatonin, 0.5 to 2 mg at bedtime
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