For the millions suffering from sleep issues, there are plenty of dietary supplement options that can help you fall asleep and stay asleep.

In general, you should try to avoid products that have a stimulating impact on the body or provide a sensory effect. These energizing or stimulating ingredients and products may have a direct impact on your sleep.


The intent of a pre-workout supplement is to give you a boost of energy to help push through a tough exercise session. Which is the exact opposite of what you want right before bedtime. Pre-workouts typically contain energizing ingredients such as caffeine. 


Caffeine is the most commonly used stimulant in the world. Caffeine stimulates the central nervous system, muscles and other organs, which can enhance mental alertness, reduce fatigue and improve exercise performance. 

The half-life of caffeine is about 4 to 5 hours, which means that half the caffeine you consume will be eliminated by the body in 4 to 5 hours, but the other half will still have lingering effects. 

When it comes to supplements, you’ll have to check the facts panel to see if they contain caffeine. The usual suspects are products such as pre-workouts, thermogenics (or fat burners), and energy pills, shots and drinks.


Beta-alanine, a type of amino acid, is commonly used by fitness enthusiasts to help with athletic performance. Beta-alanine is responsible for the “tingly” feeling you may experience after taking a pre-workout. 

When should i take supplements?

In general, the science says you may be more likely to stick to a habit if you incorporate supplements into your morning routine. One study evaluated adherence of taking a medication dosed once in the morning and once at night. Results showed that the number of missed doses in the evening were significantly greater than missed doses in the morning. While this study evaluated medications and not supplements, it still suggests that you may be more compliant with a morning regimen than one at bedtime.