Getting quality sleep isn’t just about feeling rested—it’s essential for overall health, longevity, and mental well-being. Yet, millions of people struggle with falling asleep or staying asleep through the night. While there are countless sleep hacks floating around, some experts turn to supplements to support their rest.
Dr. Peter Attia, a well-known longevity doctor, has shared the three key supplements he personally takes every night to optimize his sleep: ashwagandha, lysine, and magnesium L-threonate. Let’s break down how each of these works and whether they might help you get better sleep, too.
1. Ashwagandha – The Stress-Reducing Sleep Booster
Ashwagandha is an ancient adaptogenic herb known for its ability to reduce stress and anxiety. Chronic stress and high cortisol levels are a major reason people have trouble falling asleep. By lowering cortisol, ashwagandha helps create a calmer state of mind, making it easier to drift off.
Dr. Attia takes 600 mg of ashwagandha nightly. Research backs up its benefits—one study found that people who took ashwagandha reported improved sleep quality and reduced stress levels within weeks.
💡 Try it if: You have trouble winding down at night due to stress or an overactive mind.
⚠️ Be aware: Ashwagandha may interact with medications for thyroid issues, blood pressure, and autoimmune conditions, so consult a doctor before adding it to your routine.
2. Lysine – The Sleep-Supporting Amino Acid
Lysine is an essential amino acid that plays a role in muscle growth, immune function, and sleep regulation. One of its key benefits is its ability to increase serotonin levels, a neurotransmitter that helps promote relaxation and, ultimately, sleep.
Dr. Attia takes 2,000 mg (2 grams) of lysine each night. While many people get enough lysine from their diet (especially from foods like chicken, fish, and dairy), some—especially vegans, athletes, or those under stress—might need extra support.
💡 Try it if: You often feel restless or struggle with staying asleep throughout the night.
⚠️ Be aware: If you have kidney or liver issues, check with a doctor before supplementing with lysine.
3. Magnesium L-Threonate – The Brain-Boosting Relaxation Mineral
Magnesium is a powerhouse mineral that plays a crucial role in over 300 bodily functions—including sleep regulation. It helps relax muscles, lower cortisol levels, and promote deep, restful sleep.
Not all magnesium forms are created equal. Dr. Attia specifically uses Magtein® magnesium L-threonate, which is known for its ability to cross the blood-brain barrier and support cognitive function.
💡 Try it if: You experience muscle tension, racing thoughts before bed, or frequent night waking.
⚠️ Be aware: Too much magnesium can cause digestive issues, so start with a lower dose and increase as needed.
Beyond Supplements: Other Sleep Habits That Help
While supplements can be a helpful tool, they’re not a magic fix. Dr. Attia also follows other sleep-optimizing strategies:
✅ Sauna before bed: He uses a hot sauna four nights a week, which helps lower his core body temperature afterward—an important signal for sleep.
✅ Avoiding alcohol: Even small amounts of alcohol disrupt sleep cycles and reduce deep sleep.
✅ Consistent routine: Going to bed and waking up at the same time helps regulate the body’s internal clock.
Final Thoughts: Should You Try These Supplements?
If you’re struggling with poor sleep, ashwagandha, lysine, and magnesium L-threonate could be worth considering. However, what works for one person may not work for another. It’s always best to experiment cautiously and consult a healthcare provider before adding new supplements to your routine.
And remember, good sleep isn’t just about supplements—it’s also about stress management, nighttime habits, and a healthy lifestyle.
Would you try any of these? Let me know your thoughts! 💬😴