That feeling of staring at the ceiling at 3 a.m. is an all-too-common feature of modern life. We often think of insomnia as simply the "inability to fall asleep," but the reality is more complex. It can mean struggling to drift off for an hour or more, waking up multiple times during the night, or rising in the early hours, long before you feel rested. If any of these sound familiar, you're not just having a bad night—you're dealing with a sleep issue that deserves a real solution.
The statistics paint a stark picture of our collective exhaustion. Recent studies reveal that a staggering number of adults worldwide are grappling with sleep-related issues. According to a 2024 global sleep survey by ResMed, nearly 4 in 10 individuals experience less than the recommended amount of nightly sleep [1]. The problem is particularly acute in Western countries, with some reports indicating that as many as 1 in 3 adults suffer from at least mild insomnia [2]. In the United States, the Centers for Disease Control and Prevention (CDC) has declared sleep deprivation a public health epidemic, with data showing that over a third of American adults are not getting enough sleep on a regular basis [3].
And this is about more than just feeling tired. The consequences of poor sleep are far-reaching, affecting our cognitive function, emotional regulation, and even our physical health. Chronic sleep deprivation has been linked to an increased risk of obesity, diabetes, cardiovascular disease, and a weakened immune system [4].
In this guide, we'll explore how you can improve your sleep, starting with the foundational role of nutrition and then diving into the most effective, science-backed supplements. We'll break down what works, what doesn't, and how you can make informed choices for a better night's rest.