Sleep is the single most important recovery tool available - more impactful than any supplement, ice bath, or recovery technology. When sleep quality or duration is compromised, performance declines rapidly: reaction time, strength, endurance, decision-making, and hormonal recovery all suffer measurably. Sleep supplements are appropriate when sleep hygiene improvements alone aren't sufficient.
Melatonin (0.5-3mg) is the most well-evidenced sleep supplement. It's not a sedative but a signal molecule that communicates to the body that it's time to sleep. Most effective for: jet lag, shift workers adjusting their schedule, and those struggling to fall asleep. Take 30-60 minutes before bed. Note: many Australian products contain doses of 5-10mg, which is higher than necessary - lower doses (0.5-1mg) are equally effective and avoid next-day grogginess.
Magnesium glycinate (300-400mg before bed) has shown consistent improvements in sleep quality in multiple studies. It's particularly effective for those who are deficient (common in athletes). L-theanine (100-200mg) promotes relaxation without sedation and works synergistically with magnesium. Glycine (3g) has shown improvements in sleep quality and morning alertness in Japanese research. Ashwagandha's cortisol-lowering effects also improve sleep quality indirectly. Avoid: valerian root (inconsistent evidence, potential liver concerns at high doses), high-dose melatonin (more isn't better). Alcohol notably disrupts sleep architecture - despite being sedating, it reduces sleep quality significantly.