Best Supplements for Better Sleep: Our Recommendations

Good sleep is the foundation for recovery, concentration and well-being. Anyone who does not come to rest well at night often looks for gentle ways to support the night's rest. With the goal of better sleep, it is about making falling asleep easier and letting the body wind down in the evening. This guide shows which substances with recognised EU health claims can help and which Scheunengut products sensibly fit this goal.

Honestly in advance: good sleep begins with habits, not with the capsule. A single product replaces neither a calm evening routine nor a regular rhythm. The following recommendations therefore rely on melatonin with its authorised EU health claim and openly classify what role traditionally used relaxation plants such as valerian, passionflower or ashwagandha play in an evening routine.

What matters for the goal of better sleep

The best-known substance around falling asleep is melatonin. For it there is an authorised EU health claim: Melatonin contributes to the reduction of time taken to fall asleep. The beneficial effect is obtained by consuming 1 mg of melatonin shortly before bedtime. In addition: Melatonin contributes to the alleviation of subjective feelings of jet lag – relevant for example after long-distance travel.

Around relaxation and the nervous system, magnesium is also interesting, which accompanies many melatonin products: Magnesium contributes to the normal functioning of the nervous system and Magnesium contributes to normal psychological function. If a product additionally contains folic acid, then: Folate contributes to normal psychological function. These nutrients support the normal processes with which the body comes to rest.

Besides these substances, many people rely on plant-based classics for the evening. Valerian, passionflower, St John's wort or ashwagandha are traditionally used and have long been valued in naturopathy for relaxation and the night's rest. For these plants there are no specific authorised EU health claims, which is why they are classified here as traditionally used ingredients. Their nutritionally justified basis is provided in combination products by the contained nutrients.

Our product recommendations

Melatonin sleep complex 1mg per tablet with magnesium

This product provides exactly the relevant amount: 1 mg of melatonin per tablet, combined with magnesium. This engages the central claim for this goal: Melatonin contributes to the reduction of time taken to fall asleep, supplemented by Magnesium contributes to the normal functioning of the nervous system. The first choice if falling asleep is above all what matters to you. With 365 tablets per pack, the product is also designed for long-term, regular use and can be firmly integrated into the evening routine. View melatonin sleep complex 1mg with magnesium

Complex with St John's wort, valerian, passionflower and folic acid

This complex combines the traditionally used relaxation plants St John's wort, valerian and passionflower with folic acid. The plants have long been valued for the evening routine; a recognised nutrient claim is provided by the folic acid, because Folate contributes to normal psychological function. A product for everyone who relies on classic herbs for inner balance and prefers plant-based companions for their evening routine. View complex with St John's wort, valerian and passionflower

High-quality ashwagandha branded raw material with at least 5% withanolides

Ashwagandha has long been valued in the Ayurvedic tradition and is traditionally used. This branded raw material is standardised to at least 5% withanolides and is thus especially high-quality. There are no specific authorised EU health claims for ashwagandha; if you are looking for the well-known classic in especially high quality for your evening routine, you are exactly right here. View ashwagandha branded raw material with withanolides

Fadogia power complex optimised with ashwagandha & zinc

Besides traditionally used Fadogia agrestis, this complex contains the likewise traditionally valued ashwagandha as well as zinc. If you prefer ashwagandha in a combination product, you will find a formulation with the trace element zinc here. The relaxing effect of the plants is traditionally justified; specific EU health claims are not available for it. View Fadogia power complex with ashwagandha & zinc

Griffonia complex with L-tyrosine and L-phenylalanine

This complex combines the traditionally used Griffonia plant (natural 5-HTP source) with the amino acids L-tyrosine and L-phenylalanine. The ingredients are valued by many people as part of an evening routine; specific authorised EU health claims are not available for them. A product for everyone who wants to expand their personal nutrient concept in a targeted way with Griffonia and the amino acids and at the same time values a high-dose complex of German manufacture that fits well into a fixed evening routine. View Griffonia complex with 5-HTP

Foundations first

Good sleep begins with sleep hygiene, not with the capsule. The basis is regular bedtimes, a dark, cool bedroom, little screen light in the evening, moderate caffeine and alcohol consumption as well as a conscious approach to stress. Exercise during the day and fixed evening rituals also help the body to wind down. Anyone who observes these foundations creates the precondition for restful nights. Food supplements such as melatonin can support falling asleep but do not replace a healthy sleep routine. They are a supplement, not a substitute. Pay attention to the recommended intake amount and the notes on intake, especially with melatonin to consumption shortly before bedtime.

You achieve the most when you combine several small adjustments. A calm, darkened bedroom, constant bedtimes and getting-up times as well as a conscious avoidance of bright screens in the last hour before bedtime help the body to find its way into rest mode. Nutrition also plays a role: heavy, late meals and a lot of caffeine or alcohol in the evening make falling asleep and the quality of sleeping through more difficult. Exercise during the day, some daylight in the morning and fixed evening rituals such as reading or a warm drink additionally support the natural rhythm. Melatonin and traditionally used herbs can accompany this routine but do not replace it. In the case of persistent sleep problems over several weeks, it makes sense to have the causes clarified medically instead of relying on supplements alone.

How to find the right product

First clarify what matters most to you. If pure falling asleep is in the foreground, a product with 1 mg of melatonin is the obvious choice, because the authorised claim refers precisely to this, that melatonin contributes to the reduction of time taken to fall asleep. Important is consumption shortly before going to bed – only in this way does the described effect unfold.

If you prefer a plant-based approach, traditionally used herbs such as valerian, passionflower or St John's wort come into question, often in combination with a nutrient such as folic acid. For these plants there are no specific EU health claims; they have long been valued for the evening routine and are thus a matter of personal preference. Ashwagandha also counts among these traditionally used classics.

Thirdly, pay attention to quality and everyday suitability. A clear indication of the melatonin amount, a comprehensible composition and a dosage form that you can integrate well into your evening ritual are decisive. If you combine several products, keep an eye on the contained substances and stick to the recommended intake amounts, so that your evening routine stays calm and clear.

Frequently Asked Questions (FAQ)

Does melatonin really help with falling asleep?

For melatonin there is an authorised EU health claim: melatonin contributes to the reduction of time taken to fall asleep. The beneficial effect is obtained when 1 mg is consumed shortly before bedtime. Therefore intake should take place directly before going to bed.

What do valerian, passionflower and ashwagandha do?

These plants are traditionally used and have long been valued in naturopathy for relaxation and the evening routine. There are no specific authorised EU health claims for them. They are plant-based companions; a recognised nutrient claim is provided in combination products by contained substances such as folic acid.

When is it best to take a sleep product?

Melatonin should be consumed shortly before bedtime, since its effect on the time taken to fall asleep refers precisely to this. Plant-based combination products are, depending on the formulation, likewise taken in the evening. Always observe the notes on the packaging.

Can I combine melatonin with plant-based products?

In principle, different approaches can be combined, as long as you observe the recommended intake amounts of the individual products. If you combine several products, keep an eye on the contained substances. When in doubt, medical or pharmaceutical advice helps.

Do sleep supplements replace good sleep hygiene?

No. Regular bedtimes, a dark bedroom, little screen light and a good approach to stress remain the foundation. Food supplements such as melatonin can support falling asleep but are a supplement and not a substitute.

Note: In the case of persistent sleep problems, existing illnesses, during pregnancy and breastfeeding or when taking medication, please speak with your doctor before use.