NutriStack
Symptom·Sleep·Reviewed May 30, 2026
Supplements for Shift-work sleep disruption.
When shift-work sleep disruption 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.
- 01MelatoninModerate95% match
Taken before the desired daytime sleep period, it signals biological night and helps consolidate sleep when sleeping against the natural light-dark cycle.
SuggestedImmediate-release 0.5 to 3 mg taken roughly 30 minutes before the target sleep window - 02Magnesium GlycinateLimited78% match
Supports GABAergic tone and muscle relaxation, easing the transition into off-schedule sleep when the body clock is signaling wakefulness.
Suggested200 to 400 mg elemental magnesium before the sleep window - 03L-TheanineModerate70% match
Promotes calm alertness and reduces stress-related arousal, helping wind down before daytime sleep without sedation.
Suggested200 mg before the sleep window - 04Rhodiola RoseaLimited60% match
An adaptogen that may reduce fatigue and support alertness during the waking shift, helping offset performance decline from circadian misalignment.
Suggested200 to 400 mg standardized extract early in the waking shift - 05Vitamin D3Moderate50% match
Night-shift workers often have low status from reduced daylight exposure, and deficiency is linked to poorer sleep and mood.
Suggested1000 to 2000 IU daily, ideally guided by a blood test - 06AshwagandhaLimited45% match
May lower cortisol and perceived stress, supporting recovery sleep in workers under chronic schedule strain.
Suggested300 to 600 mg standardized root extract (e.g. KSM-66) daily
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