What nutrients actually help you sleep better at night?

Most people know that good sleep is vital, yet many still struggle to fall asleep, stay asleep, or wake feeling refreshed. You might try earlier bedtimes or fewer screens, but if your nervous system is running on empty, lifestyle tweaks can only do so much.

That is where nutrition comes in. Certain nutrients play a direct role in calming the body, supporting your sleep hormones, and helping you switch off at night. And modern life can increase your need for these nutrients, especially if stress, busy routines, or poor sleep have become a pattern.

Supplemental nutrients that can quickly help sleep

Magnesium

Magnesium is one of the key minerals involved in sleep quality. It helps relax muscles, supports the nervous system, and plays a role in how your brain uses GABA – the calming neurotransmitter that helps you unwind.

Modern lifestyles drain magnesium stores quickly. Coffee, stress, intense workloads, and poor diets all raise your requirements, so even small deficiencies can show up as restless sleep, twitchy legs, or feeling wired at bedtime.

Glycine

Glycine is an amino acid which improves sleep quality, and acts as an inhibitory neurotransmitter, meaning it's calming for the nervous system, needed for relaxation. Many people find it helps them fall asleep more easily and wake feeling clearer and more refreshed.

L-Theanine

L-theanine is the calming amino acid found naturally in green tea. It supports relaxation by increasing alpha brain waves – the same pattern seen in meditation – and helps soften stress at the end of the day without making you drowsy.

L-Taurine

L-Taurine is calming for the nervous system, acting as an inhibitory neurotransmitter along with Glycine and GABA (we can't use GABA as a supplement in the UK).

B vitamins

B vitamins are central to energy metabolism, but they also support the nervous system and mood regulation. B6 in particular plays a role in how you make melatonin, the sleep hormone. Stress, alcohol, medications, and poor diet can all reduce your reserves.

Magnesium glycinate vs other forms

Not all forms of magnesium are equal for sleep. Magnesium glycinate is often preferred because it is gentle on digestion and is a combination of magnesium and glycine - giving you a double support effect for relaxation.

Why modern life creates higher nutrient needs

Stress raises your demand for magnesium, B vitamins, and amino acids used in calming pathways.

Late-night screens and artificial light can disrupt melatonin rhythms, meaning your body relies more heavily on nutritional cofactors to reset your sleep-wake cycle.

Busy routines often push protein-rich meals later into the day, which can limit sleep-supportive amino acids.

How to choose a sleep-supportive supplement

• Look for bioavailable forms such as magnesium glycinate
• Check for calming amino acids like theanine and taurine
• Avoid sedatives and herbs that leave you groggy the next day
• Choose a formula that supports the nervous system rather than forcing sleep

The Ingredients we use together for deeper rest

City Survivor Night Support supplement combines magnesium glycinate, theanine, and taurine, and works well for many adults who feel tired yet wired at night. These nutrients support your natural sleep cycle rather than using sedation.

These nutrients can help you fall asleep more easily, stay asleep through the night, and wake without feeling groggy.

Final thoughts

While City Survivor Night Support's blend of calming nutrients can improve sleep, it isn't a miracle tonic; your daily habits and environment are also key to allowing your body to switch from stress mode into rest mode. This means managing caffeine, screen time, exercise and working hours too.