Jessie Shi
2026-01-24T20:43:39+13:00

A practical NZ guide to insomnia supplements: magnesium, glycine, L-theanine, and melatonin notes, plus safety tips and a recovery plan.

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Best supplements for insomnia in NZ: what works, what to avoid, and how to recover

Quick answer: If you are dealing with insomnia, the best evidence-backed supplement options tend to be calming nutrients and herbs such as magnesium, glycine, L-theanine, and (for short-term jet lag style issues) melatonin. Start with one product at a time, use the lowest practical dose, and pair it with sleep basics like a consistent wake time, less caffeine after lunch, and a dark, cool bedroom. If insomnia lasts longer than a few weeks, or you have loud snoring, breathing pauses, low mood, or severe daytime sleepiness, we recommend chatting with your GP.

When sleep is broken for weeks, it is tempting to try everything at once. We find a simpler approach works better: pick one well-matched supplement, use it consistently, and support it with the basics. In this guide we cover the most common supplement options for insomnia in New Zealand, what to watch out for, and how to build a plan you can actually stick with.

If you want a ready-to-go option, you can browse our sleep range here: Sleep supplements collection. If you prefer a single-product approach, see Puraz Sleep Manager.

How to choose supplements for insomnia

Start by naming your insomnia type

Most people fall into one of these patterns:

Trouble falling asleep (mind racing, stress, late-night scrolling)

Trouble staying asleep (waking at 2 to 4am, light sleep, hot room, alcohol)

Early waking (waking too early and not getting back to sleep)

Shift work or jet lag (sleep timing feels off)

Your pattern matters because some supplements mainly help you settle, while others support sleep timing.

Check safety first

Supplements can still interact with medicines or health conditions. We recommend extra caution if you are pregnant or breastfeeding, taking prescription sleep medicines, or managing anxiety or depression. If you have loud snoring, breathing pauses, or unrefreshing sleep despite enough hours in bed, it is worth checking for sleep apnoea with your GP.

Best supplements for insomnia (and who they suit)

Magnesium (often magnesium glycinate)

Magnesium supports normal nerve and muscle function, and many people find it helps their body feel less wired at night. Magnesium glycinate is popular because it is generally gentle on the stomach. It can be a good fit if you have muscle tension, cramps, or you feel stressed in the evening.

How people use it: 30 to 60 minutes before bed, starting low and increasing slowly if needed.

Glycine

Glycine is an amino acid involved in calming signals in the nervous system. People often use it when their brain will not switch off, or when they wake during the night and struggle to resettle. If you want a deeper dive, see our article: Ingredient spotlight: glycine for sleep.

How people use it: closer to bedtime, especially on nights you feel overtired.

L-theanine

L-theanine is a compound found naturally in tea. It is best known for promoting a relaxed, focused state without feeling heavy. It can suit people who feel alert, restless, or anxious at bedtime.

How people use it: in the evening or 30 to 60 minutes before bed.

Melatonin (sleep timing support)

Melatonin is a hormone your body makes in response to darkness. It is not a general sedative; it mainly helps shift your sleep timing. In NZ, melatonin is regulated and may not be appropriate for everyone. If your issue is a late body clock, shift work, or travel, talk with a pharmacist or GP about whether melatonin is suitable.

Herbal options (valerian, passionflower, chamomile, lavender)

Herbs are often used for mild, stress-linked sleep issues. Some people find them helpful as part of a wind-down ritual, especially when the main challenge is feeling tense rather than fully sleepless. Because herbal blends vary a lot, choose products with clear ingredient amounts and avoid mixing several sedating herbs at once.

Other nutrients (only if you need them)

Vitamin D, iron, and B vitamins can affect energy and mood, and low levels may indirectly impact sleep. If you suspect a deficiency, a simple blood test and tailored plan is usually a better starting point than guessing with high-dose supplements.

How to use sleep supplements well

Start low and change one thing at a time

Pick one supplement and use it consistently for 10 to 14 nights. Track a few simple markers: time to fall asleep, number of wake-ups, and how you feel at 10am. This helps you avoid the common trap of changing three variables at once.

Timing matters

Magnesium and L-theanine: often 30 to 60 minutes before bed

Glycine: commonly closer to bedtime

Melatonin: timing is personalised, so follow pharmacist or GP guidance

Avoid stacking sedating products

More is not always better. Combining multiple calming supplements (or mixing with alcohol) can leave you groggy, reduce sleep quality, or create a reliance pattern. If you are already using a prescription sleep medicine, ask a clinician before adding anything else.

Lifestyle upgrades that make supplements work better

If you want the highest return on effort, focus on two levers: a consistent wake time and morning light exposure. These anchor your circadian rhythm and can make almost any supplement strategy more effective. For practical ideas, see Befriend your circadian rhythm for better sleep and Top ten tips for a better night's sleep.

If poor sleep is starting to affect your mood, appetite, or work performance, it is also worth understanding the knock-on effects: The effects of sleep deprivation.

Insomnia symptoms and when it becomes a problem

Insomnia is more than a bad night. It usually shows up as one or more of these symptoms:

taking a long time to fall asleep

waking often, or waking too early

sleep that feels light or unrefreshing

daytime fatigue, irritability, brain fog, or low motivation

If poor sleep happens three or more nights a week and lasts for several weeks, it is worth treating it as a health issue rather than a willpower issue. Supplements can help, but persistent insomnia often needs a bigger plan that includes behaviour, stress support, and sometimes medical review.

Risks of ongoing insomnia

Short-term sleep loss is common, but chronic insomnia can start to affect multiple systems. Many people notice changes in mood, appetite, cravings, training recovery, and immune resilience. It can also increase the risk of accidents because reaction time and focus drop when you are sleep-deprived.

We also suggest checking for underlying drivers like reflux, pain, perimenopause symptoms, sleep apnoea, restless legs, or anxiety. If you are relying on alcohol to fall asleep, or you are using sleep medicines most nights, that is another sign it is time to bring in a professional.

How to recover from insomnia (a practical plan)

1) Reset the basics for two weeks

Fixed wake time: pick a wake time you can keep 7 days a week

Morning light: get outside within an hour of waking, even if it is cloudy

Caffeine cut-off: aim to stop after lunch

Bedroom cues: cool, dark, quiet, and used for sleep and intimacy only

2) Build a wind-down routine you will actually do

Choose a 20 to 30 minute routine that signals sleep: dim lights, put your phone away, shower, light stretching, journalling, or a low-stimulation audiobook. The goal is consistency, not perfection.

3) Use supplements as a short-term support, not a crutch

Pick the supplement that best matches your pattern (settling vs timing). If it helps, keep it for a few weeks while you lock in the routine above, then reassess. If it does not help after two weeks, do not keep escalating doses. Switch strategy or get advice.

4) Consider CBT-I if insomnia keeps looping

Cognitive behavioural therapy for insomnia (CBT-I) is a structured approach that targets the habits and thoughts that keep insomnia going. It is often more durable than relying on supplements alone. In NZ, you can ask your GP about options, including referrals and digital CBT-I programmes.

FAQs

What is the best supplement for insomnia?

There is no single best option for everyone. For many people, magnesium (especially magnesium glycinate), glycine, and L-theanine are good first picks because they support relaxation. If your issue is mainly circadian timing, short-term melatonin may help, but it is regulated in NZ so check with a pharmacist or GP.

How long do sleep supplements take to work?

Some supplements can feel noticeable the first night, while others take a week or two of consistent use. Magnesium and L-theanine are often used 30 to 60 minutes before bed, while glycine is commonly taken closer to bedtime. Track your sleep for 10 to 14 nights before deciding if it is worth continuing.

Is melatonin available over the counter in NZ?

Melatonin is generally prescription-only in New Zealand, with limited pharmacist supply in specific situations. Because rules can change and it may not suit everyone, it is best to ask your pharmacist or GP before using melatonin.

What supplements should I avoid if I am on medication?

Avoid stacking multiple sedating products, and be cautious with strong herbal blends if you take antidepressants, blood thinners, blood pressure medicines, or sleep medicines. If you are pregnant, breastfeeding, or managing a long-term condition, get personalised advice from a pharmacist or GP before starting any supplement.

What else helps insomnia besides supplements?

Supplements work best when you also tighten up your sleep routine. Keep a consistent wake time, get morning light, reduce alcohol, keep naps short, and aim for a wind-down routine. If insomnia is persistent, cognitive behavioural therapy for insomnia (CBT-I) is one of the most effective long-term options.

Next steps

Browse our Sleep supplements collection

See Puraz Sleep Manager

Read about circadian rhythm basics

Learn when glycine may suit you

sleep supplements: benefits, how to take, and side effects

How long does sleep supplements take to work?

best herbal sleep aid: what to choose in NZ

Try Puraz Sleep Manager

References

Health Navigator NZ (sleep and insomnia information)

Medsafe NZ (medicine and supplement safety)

Sleep Foundation (sleep education)

NIH Office of Dietary Supplements (supplement fact sheets)

NHS (insomnia overview)