Better Sleep
Quieter nights, deeper architecture.
Sleep is not a single state. It is a sequence of architectural phases — light, deep, REM — and the depth of each is what determines how rested you wake.
Magnesium quietens the nervous system. Reishi softens the transition into rest. Ashwagandha downshifts the cortisol curve. Used together, consistently, they rebuild the texture of the night.
Ingredients that support this
Products for Better Sleep
EVIDENCE
The studies behind this
Magnesium glycinate has the strongest mineral-side data for sleep onset and quality, particularly in older adults and people with poor baseline sleep. Ashwagandha contributes via overnight cortisol reduction.
What the studies say
Magnesium glycinate (bisglycinate) is the form best tolerated for sleep and stress because the glycine moiety is itself a sleep-supportive amino acid. Trial evidence supports modest improvements in sleep quality and onset, especially in adults with insufficient intake or insomnia.
Honest caveatEffect sizes are modest. Magnesium is most effective when baseline intake is low — supplementing already-replete adults shows smaller benefit.
- 01META-ANALYSIS
Oral magnesium supplementation for insomnia in older adults: a systematic review & meta-analysis
Mah J, Pitre T · BMC Complementary Medicine and Therapies · 2021
“Magnesium supplementation was associated with a modest but statistically significant reduction in sleep onset latency and improvement in sleep time in older adults with insomnia.”
Plain EnglishOlder adults with insomnia fall asleep faster and sleep slightly longer on magnesium than placebo.
- 02RCT
Magnesium Bisglycinate Supplementation in Healthy Adults Reporting Poor Sleep: A Randomised, Placebo-Controlled Trial
Schuster J, Cycelskij I, Lopresti A, Hahn A · Nature and Science of Sleep · 2025
“Daily magnesium bisglycinate improved subjective sleep quality and reduced sleep complaints over the trial period compared with placebo in healthy adults reporting poor sleep.”
Plain EnglishIn healthy adults with poor sleep (not clinical insomnia), magnesium glycinate improved subjective sleep quality versus placebo.
All citations link to PubMed, PubMed Central or the original publisher. We do not reproduce full study text. References last verified by SACRAHAUS editorial.
What the studies say
Ashwagandha (Withania somnifera) has the deepest human evidence base of any adaptogen we use. Multiple meta-analyses now show meaningful reductions in cortisol and anxiety scores at standardised doses of 250–600 mg/day for 6–12 weeks.
Honest caveatEffect on subjective stress is more variable than on cortisol. Most trials use standardised KSM-66 or Shoden extracts — raw root powder may not behave the same.
- 01META-ANALYSIS
Effects of Ashwagandha Supplements on Cortisol, Stress, and Anxiety Levels in Adults: A Systematic Review and Meta-Analysis
Houssaini MA, El Radad M, et al. · BJPsych Open · 2025
“Ashwagandha supplementation significantly reduced cortisol levels and improved stress and anxiety scores compared with placebo across the included randomised controlled trials.”
Plain EnglishPooled across RCTs, ashwagandha lowers serum cortisol and improves anxiety scale scores versus placebo.
- 02META-ANALYSIS
Safety and efficacy of Withania somnifera for anxiety and insomnia: Systematic review and meta-analysis
Della Porta M, et al. · Human Psychopharmacology: Clinical and Experimental · 2024
“Withania somnifera supplementation appears safe and shows beneficial effects on anxiety and sleep quality, with a favourable adverse-event profile across included trials.”
Plain EnglishAcross pooled RCTs, ashwagandha improves anxiety and sleep quality with a safety profile comparable to placebo at studied doses.
- 03META-ANALYSIS
The effect of Withania somnifera (Ashwagandha) on mental health symptoms in individuals with mental disorders: systematic review and meta-analysis
De Micheli E, Galeazzi GM, et al. · BJPsych Open · 2025
“In adults with diagnosed mental-health conditions, ashwagandha was associated with statistically significant improvements on standardised symptom scales versus control.”
Plain EnglishIn clinical (not just sub-clinical) populations, ashwagandha shows measurable symptom improvement on validated scales.
All citations link to PubMed, PubMed Central or the original publisher. We do not reproduce full study text. References last verified by SACRAHAUS editorial.
Questions
- What's the single most useful supplement for sleep?
- For most people, magnesium glycinate in the evening. It addresses the most common deficiency and is gentle enough for daily use.
- How long until I notice a difference?
- Magnesium is often felt within nights. Adaptogens like reishi and ashwagandha take three to six weeks of consistency.
PUT IT INTO PRACTICE
The matching ritual →