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Sleep hygiene and sleep supplements aren't competing options. Sleep hygiene is the set of habits and surroundings that give you the best chance of a good night's sleep. A sleep supplement is something you add to those habits, not something that replaces them. For most people, the sensible order is: get the habits right first, then decide whether a supplement belongs in your nightly ritual.

If you've ever searched your way to better sleep, you've probably landed in the middle of the sleep hygiene vs sleep supplements debate. Which one matters? And do you need both?

What is sleep hygiene?

Sleep hygiene is the collection of habits and surroundings that shape your night. It's not about cleanliness. It's about the conditions you set up for sleep.

Common sleep hygiene habits include:

• Going to bed and getting up at the same time each day, weekends included
• Getting some daylight in the morning
• Putting screens away for an hour or so before bed
• Keeping your bedroom dark, quiet and cool
• Keeping caffeine to the morning and going easy on alcohol close to bedtime
• A simple wind-down routine: dim lights, a book, a warm shower
• Getting up for a while if you can't sleep, rather than lying in bed watching the clock
• Keeping daytime naps short

Sleep hygiene is the foundation. Everything else sits on top of it.

What does a sleep supplement do?

A sleep supplement doesn't replace good habits. It's an extra step you can add to a routine that's already working for you.

What any particular supplement can say it does depends on what it contains and what it's allowed to claim. So the best place to start is the label: what's in it, how much, and what it's made to do.

Sleep hygiene vs sleep supplements: how they compare

Is sleep hygiene on its own enough?

For plenty of people, tidying up their habits makes a real difference to how they feel in the morning. A regular bedtime, a dark room and caffeine kept to the morning are simple, free and worth doing whatever else you choose.

For others, the habits are already in good shape and they still don't wake feeling refreshed. That's often when people start to look at a supplement as well.

Can a sleep supplement work without good sleep habits?

Taking a supplement while scrolling your phone until midnight or drinking coffee at 6pm is working against yourself. A supplement is an addition to good habits, never a substitute for them.

What about using both?

This is where the two fit together. Your habits set the stage each night. A supplement, if you choose one, becomes one more step in that routine: something you take at the same time each night, before bed.

Who should start with sleep hygiene?

Start with your habits if:

• You have obvious habits that could be getting in the way (late screens, afternoon coffee, a bedtime that moves around)
• Your sleep has only recently changed
• You'd like to know where you stand before adding anything

When might you look at a sleep supplement?

You might consider adding one if:

• Your habits are already in good shape but you still don't wake feeling like yourself
• You're looking for something to improve sleep quality and increase deep sleep as part of a nightly ritual
• You want to know exactly what you're taking, with full doses printed on the label

If poor sleep is ongoing, talk to your health professional.

How to get started

Step 1: Audit your habits.
Be honest. Is your bedtime consistent? Are screens off before bed? Is your room dark and cool?

Step 2: Fix the obvious gaps.
Give your new habits a fair go and keep them up each night.

Step 3: Decide whether a supplement belongs in your routine.
If you add one, read the label, check what it's made to do, and use it only as directed.

Step 4: Keep a simple sleep diary.
Note your bedtime, your wake time and how you feel in the morning. It helps you see which habits are sticking.

Where SleepSHAKE fits

SleepSHAKE Midnight Berry by LifeLab&Co is made to sit alongside good sleep habits as your nightly ritual. SleepSHAKE enhances sleep quality and increases deep sleep, promotes refreshing sleep and enhances muscle relaxation.

Each 10 g serve contains:

• Glycine 3 g
• Magnesium 350 mg, from magnesium glycinate and magnesium citrate
• Ashwagandha (Withania somnifera) root extract 600 mg
• Reishi mushroom (Ganoderma lucidum) extract 520 mg. Reishi is traditionally used in Chinese medicine to calm the mind.
• Chamomile with Apigenin (Matricaria chamomilla flower extract) 51 mg

Full doses, printed on the label. Nothing hidden.

Your nightly ritual: add 2 scoops (10 g) to 100 to 250 mL of cold water (use the lesser amount of water if you like, as long as you take the full 2 scoops), shake well and drink it straight away, 30 minutes before bed. Take it every night, as directed. Results vary from person to person.

Sleep hygiene and sleep supplements aren't competing options. They work side by side: good habits each night, and a nightly ritual you can stick to.

Start your nightly ritual

SleepSHAKE Midnight Berry, AUST L 524569. Always read the label and follow the directions for use. Use only as directed. If symptoms persist, talk to your health professional.

Frequently asked questions

Can a sleep supplement replace good sleep habits?

No. A supplement is an addition to good sleep habits, not a replacement for them.

What is the single most important sleep hygiene habit?

Going to bed and getting up at the same time each day is widely considered the most important single habit. Your body clock likes regularity.

What is a good sleep hygiene routine?

Keep the same bedtime and wake time each day, weekends included. Get some morning daylight. Put screens away for an hour or so before bed. Keep your bedroom dark, quiet and cool. Keep caffeine to the morning and go easy on alcohol close to bedtime. If you can't sleep, get up for a while rather than lying awake.

How do I know whether I need a sleep supplement or just better habits?

If your habits are all over the place, start there. If you've kept good habits for a few weeks and still don't wake feeling refreshed, a sleep supplement may be worth a look as part of your nightly ritual. If poor sleep is ongoing, talk to your health professional.