The idea that one can specifically target each phase of sleep (REM, deep sleep, latency) by selecting precise dietary supplements is a popular approach, though it is nuanced by research.

noli's read

The community is divided between enthusiasm for sleep 'biohacking' and a pragmatic skepticism, noting that sleep is a global system rather than a series of compartments to be optimized separately. Evidence for substances such as ashwagandha or glycine (meta-analysis by Cheah 2021 and RCT by Yamadera 2007) suggests a moderate benefit for sleep continuity, but their actual impact on specific phases remains debated. The current scientific consensus, reflected by meta-analyses such as Moon (2022) on melatonin, confirms that it helps with sleep onset but has no demonstrated effect on maintaining deep sleep. Forms of magnesium (L-threonate) show promising results in industry-funded studies but lack robust independent evidence. Finally, the idea that supplements can replace consistent lifestyle hygiene is widely criticized as an oversimplification by the most informed members of the forum.

the sources

1. 1r/Supplements