What Is a Sleep Supplement? A Plain-English UK Guide
Long hours, late screens, a packed commute and a brain that won't switch off at 11pm. Plenty of people in London and other big cities sleep worse than they'd like, and more of them are looking at sleep supplements as part of the answer.
This guide explains what a sleep supplement is, how it differs from a sleeping tablet prescribed by a doctor, what to look for on the label and where a supplement fits alongside the habits that matter most.
Sleep supplements and sleeping tablets are different things
Sleeping tablets prescribed by a GP are medicines. They're licensed for diagnosed conditions such as insomnia, usually for short periods, and come with a doctor's oversight. Melatonin is one example: in the UK it's a prescription-only medicine, so you won't find it in a UK food supplement.
A sleep supplement is a food supplement. It contains nutrients and natural ingredients, such as magnesium and plant extracts, and you take it as part of your evening routine. It isn't a treatment for a sleep disorder.
If you've had trouble sleeping for weeks, snore heavily, stop breathing in your sleep or feel exhausted however long you sleep, see your GP first. The NHS pages on insomnia and sleep apnoea explain the signs.
Why so many people are sleeping badly
- A busy head at bedtime. Work messages and to-do lists keep your brain alert long after you've stopped working.
- Irregular hours. Shifts, late nights and lie-ins confuse your body clock.
- Screens and light. Bright light late in the evening can delay the point at which you feel sleepy.
- Caffeine and alcohol. An afternoon coffee can still be working at bedtime, and alcohol tends to break up sleep in the second half of the night.
Our guide to how stress affects sleep goes into the first of these in more detail.
What to look for in a sleep supplement
Every dose on the label. Avoid proprietary blends that hide how much of each ingredient is inside.
Ingredients with human research behind them. Check that the ingredients have been tested in people, and that the doses are close to those used in studies.
Sensible claims. Be wary of anything promising to cure insomnia or knock you out.
Clear safety information. Look for guidance on pregnancy, medication and age.
What's in HIRO Sleep
HIRO Sleep is a capsule made to help you fall asleep faster, stay asleep longer and wake up sharper. Per serving:
| Ingredient | Per serving |
|---|---|
| Levagen® (palmitoylethanolamide, with LipiSperse®) | 175mg |
| Ashwagandha (KSM-66®) | 150mg |
| Magnesium | 112.5mg |
| Chamomile flower | 75mg |
| Zinc | 1.5mg |
| Pantothenic acid | 0.21mg |
The hero ingredient is Levagen®, a clinically trialled natural ingredient shown to reduce anxiety and improve sleep. In a placebo-controlled trial, adults taking it reported improvements in sleep (Rao et al., Sleep Science and Practice, 2021).
It's combined with ingredients known for their relaxing qualities:
- Ashwagandha (KSM-66®). In a placebo-controlled study of adults with insomnia, KSM-66 ashwagandha improved sleep quality and time taken to fall asleep (Langade et al., Cureus, 2019).
- Chamomile. A systematic review found chamomile improved sleep quality in several trials (Hieu et al., Phytotherapy Research, 2019).
- Magnesium, a mineral your body uses in hundreds of processes, including those of the nervous system.
If you're pregnant, breastfeeding, have a thyroid condition, take prescription medication or have a health condition, check with your GP or pharmacist before taking it.
Habits come first
A supplement works best on top of good sleep habits:
- Go to bed and get up at roughly the same time every day, weekends included.
- Stop caffeine by early afternoon.
- Give yourself 30 to 60 minutes away from screens before bed.
- Keep your bedroom cool, dark and quiet.
- Get daylight in the morning, even a 10-minute walk.
The NHS guide to getting to sleep has more ideas.
The short version
A sleep supplement is a food supplement you take as part of an evening routine, and a sleeping tablet is a medicine your GP prescribes. Sort your habits first, see your GP for anything long-lasting, and if you'd like extra help switching off, try HIRO Sleep from our sleep collection, backed by our 60-day money-back guarantee.
Frequently asked questions
Is a sleep supplement the same as a sleeping pill?
No. Sleeping pills are prescription medicines for diagnosed conditions. A sleep supplement is a food supplement containing nutrients and natural ingredients.
Does HIRO Sleep contain melatonin?
No. Melatonin is prescription-only in the UK. HIRO Sleep uses Levagen®, KSM-66® ashwagandha, magnesium, chamomile, zinc and pantothenic acid.
Will it make me groggy in the morning?
HIRO Sleep is made to help you wake up sharper. Take it as directed on the pack as part of your wind-down routine.
When should I see a doctor about my sleep?
If poor sleep lasts for weeks and affects your daily life, or you snore loudly, stop breathing in your sleep or feel exhausted however long you sleep. Our guide to sleep disorders and their symptoms covers the signs.