By Elise
Waking up too early and being unable to fall back asleep is a frustrating experience many people face. Known as early morning waking, this sleep disturbance can leave you feeling tired, unrefreshed, and irritable throughout the day. Over time, poor sleep quality can affect mood, focus, and overall health.
While stress management and good sleep hygiene are important steps, natural supplements can also provide support. Certain nutrients and herbal remedies help regulate sleep-wake cycles, calm the nervous system, and promote deeper, more restful sleep.
Here are two evidence-based supplements that may help reduce early morning waking.
Melatonin
Melatonin is a hormone naturally produced by the body to regulate the sleep-wake cycle. Supplementing with melatonin can help signal to your body that it’s time to stay asleep, making it especially helpful for those who wake up too early or struggle with irregular sleep patterns. It’s often recommended as a short-term solution for resetting sleep rhythms.
- Mechanism of action: Regulates circadian rhythm and promotes sleep continuity
- Dosage or usage tip: 0.5–3 mg taken 30–60 minutes before bedtime
- Buy Melatonin here
Magnesium
Magnesium is an essential mineral that plays a role in relaxation and nervous system regulation. Low magnesium levels are linked to poor sleep quality, including difficulty staying asleep. Supplementing with magnesium may help calm the body, relax muscles, and support deeper, uninterrupted sleep.
- Mechanism of action: Supports relaxation of the nervous system and promotes deeper sleep cycles
- Dosage or usage tip: 200–400 mg daily, preferably taken in the evening
- Buy Magnesium here
Summary
Early morning waking can take a toll on your energy and wellbeing, but natural supplements may help improve sleep quality. Melatonin supports the body’s natural circadian rhythm, while magnesium promotes relaxation and deeper rest. Used together with good sleep hygiene habits, these supplements may help you sleep longer and wake up feeling more refreshed.
As always, consult a healthcare professional before starting new supplements, especially if you are taking medications or managing other health conditions.
Medical Disclaimer: This article is for informational purposes only and does not constitute medical advice.