Not the 5am guru stuff. The three levers the evidence actually supports — and one product I'd hand my own family.
Most sleep problems after 40 aren't a supplement deficiency — they're a basics problem. So the free stuff ranks above the pills. If those are dialed and you still wake at 3am, here's where the evidence lands.
Blackout room, 65°F, same wake time daily, no caffeine after 2pm, no late alcohol. This is the single highest-evidence move and it costs nothing.
The best-supported single sleep supplement. Mild, consistent benefit for falling asleep and staying asleep. Glycinate for sleep; threonate is the brain form with less sleep-outcome data behind it. → Full deep dive: the form is the decision
Promising mechanism and small trials, low harm — but not "proven." Worth trying if the basics and magnesium are already in place, not as a first move.
Real stress-cortisol signal, modest sleep effect. Standardized extract + disclosed dose is the tell between a real product and a cheap one.
For jet lag and shift work. 0.3–1 mg beats the 5–10 mg megadoses that overshoot what your body actually makes. It is not a sleeping pill.
If I'm putting three sleep compounds into one bottle, I want them third-party tested and at disclosed doses — not a proprietary blend that hides how much of each is in there.
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Affiliate disclosure: some links on this page are affiliate links. If you buy through them I may earn a commission, at no extra cost to you. I only link products I'd use myself — the pick above is based on the product (disclosed doses, third-party testing), not the payout.
This page is part of a demo funnel for My Longevity Edge. Not medical advice.