Best Sleep Supplements 2025

Melatonin

Effective Dose: 0.5-5mg, taken 30-60 minutes before bed (lower doses often work better)

Melatonin is a hormone naturally produced by the pineal gland that regulates sleep-wake cycles. A 2013 meta-analysis of 19 studies in PLOS ONE found melatonin reduced time to fall asleep by an average of 7 minutes and increased total sleep time by 8 minutes. Most effective for jet lag, shift work, and delayed sleep phase syndrome. Interestingly, research shows lower doses (0.5-1mg) may be more effective than higher doses for many people. Long-term safety appears good, but some concern exists about suppressing natural melatonin production with chronic use.

Magnesium

Effective Dose: 200-400mg elemental magnesium (glycinate or citrate forms)

Magnesium plays a role in GABA neurotransmitter function and muscle relaxation. A 2012 study in the Journal of Research in Medical Sciences found magnesium supplementation improved subjective sleep quality in elderly adults with insomnia. Magnesium glycinate is preferred for sleep support due to good absorption and the calming properties of glycine. Take in the evening, 1-2 hours before bed.

L-Theanine

Effective Dose: 200-400mg before bed

An amino acid found in tea that promotes relaxation without sedation. Research published in the Journal of Clinical Psychiatry shows L-theanine can improve sleep quality by reducing anxiety and promoting alpha brain wave activity associated with relaxed wakefulness. Works well in combination with other sleep ingredients. Particularly helpful for those whose sleep difficulties stem from racing thoughts or stress.

Glycine

Effective Dose: 3 grams before bed

An amino acid that may improve sleep quality by lowering core body temperature. A 2015 study in Frontiers in Neurology found 3g of glycine before bed improved subjective sleep quality and reduced daytime sleepiness. Several small trials support its effectiveness for sleep quality without causing next-day grogginess.

GABA

Effective Dose: 100-200mg

GABA is the main inhibitory neurotransmitter in the brain. There is debate about whether oral GABA crosses the blood-brain barrier effectively. However, some research shows benefits for sleep and relaxation. PharmaGABA is a naturally fermented form that may have better absorption. Evidence is mixed, but generally safe to try.

Valerian Root

Effective Dose: 300-600mg standardized extract

Traditional sleep herb used for centuries. However, clinical evidence is mixed. A 2010 systematic review in Sleep Medicine Reviews found inconsistent evidence for valerian's effectiveness. Some users report benefits after 2-4 weeks of consistent use, while others notice no effect. Has a distinctive unpleasant smell that is normal for the herb. Generally safe but less reliable than melatonin or magnesium.

Passionflower

Effective Dose: 250-500mg extract

Traditional calming herb with limited clinical evidence for sleep. A small 2011 pilot study in Phytotherapy Research suggested passionflower tea improved sleep quality, but more research is needed. Generally well-tolerated. Best combined with other sleep ingredients rather than used alone.

Ashwagandha

Effective Dose: 300-600mg standardized extract

An adaptogenic herb that may improve sleep quality by reducing stress. Clinical trials show ashwagandha can improve sleep quality and sleep onset latency in people with stress-related insomnia. See our detailed ashwagandha supplement guide for more information.

Good Candidates for Sleep Supplements

• Occasional sleep issues: Situational insomnia from stress, travel, or schedule changes
• Jet lag: Melatonin is particularly effective for adjusting to new time zones
• Shift workers: May help regulate disrupted circadian rhythms
• Stress-related sleep difficulties: Adaptogens and calming herbs may help
• Difficulty falling asleep: But normal sleep once asleep

Who Should Avoid or Use Extreme Caution

• Pregnant or nursing: Safety data is insufficient for most sleep supplements
• Taking sedatives or psychiatric medications: Risk of excessive sedation or dangerous interactions
• Taking blood pressure medications: Some sleep supplements may have additive effects
• Autoimmune conditions: Melatonin affects immune function (consult doctor)
• Seizure disorders: Some supplements may lower seizure threshold
• Children: Limited safety data, use only under medical supervision
• Before surgery: Stop sleep supplements 2 weeks before scheduled surgery

Lower Doses May Work Better

Many commercial melatonin supplements contain 3-10mg, but research suggests lower doses (0.5-1mg) are often more effective. A 2001 study in the Journal of Clinical Endocrinology and Metabolism found 0.3mg was as effective as higher doses for sleep onset. Higher doses may actually disrupt sleep quality and cause more next-day grogginess.

Timing Matters

Take melatonin 30-60 minutes before your desired bedtime, not when you're already in bed. Melatonin works with your circadian rhythm, not as a direct sedative. For jet lag, take at the bedtime of your destination time zone.

Potential Dependency

While melatonin is not addictive in the traditional sense, regular use may suppress your body's natural melatonin production. Consider using intermittently (a few nights per week) rather than every night long-term, or cycle on and off.

Next-Day Effects

Some people experience next-day grogginess, vivid dreams, or headache from melatonin. If this occurs, try a lower dose or discontinue use. Do not drive or operate machinery if you feel groggy.

Drug Interactions

Melatonin can interact with blood thinners, diabetes medications, immunosuppressants, sedatives, and blood pressure medications. Always inform your doctor if you take melatonin supplements.