What is the best supplement for sleep?

A good night’s sleep can feel out of reach when you are lying awake at 2 a.m. It is no surprise you might find yourself wondering what is the best supplement for sleep and whether a pill, powder, or gummy could finally help you rest.

There is no single best sleep supplement that works for everyone. Different options support sleep in different ways and the evidence behind them is not all equal. The key is understanding what each supplement does, what the research actually shows, and how to use them safely alongside healthy sleep habits.

Start with an important reality check

Before you reach for any sleep supplement, it helps to set expectations.

Over the counter and prescription sleep medications only shorten the time it takes you to fall asleep by about 8 to 20 minutes and add roughly 35 minutes to total sleep time on average (Cleveland Clinic). Supplements are not magic either. They can support your sleep, but they rarely fix underlying issues on their own.

Medical experts also consider cognitive behavioral therapy for insomnia (CBT‑I) a safer and often more effective treatment than sleeping pills because it targets the habits and thoughts that keep you awake, without the risks that come with medication (Cleveland Clinic).

Think of supplements as one tool in a wider sleep toolkit, not the whole strategy.

How sleep supplements generally work

Most sleep supplements try to help you in one or more of these ways:

Calming your nervous system so you feel less wired at night
Regulating your sleep wake cycle, also called your circadian rhythm
Supporting the brain chemicals involved in relaxation and sleep
Filling nutrient gaps that might be disturbing your sleep

With that in mind, you can start to match options to your main challenge. For example, are you lying awake with racing thoughts, waking up too early, or struggling with jet lag?

Melatonin: Best studied, not a cure all

Melatonin is often the first supplement people try, and it is one of the most researched options for sleep.

Your body naturally releases melatonin at night to signal that it is time to sleep. Supplements add an extra dose of this hormone, which can be useful when your natural rhythm is off, such as with jet lag, shift work, or delayed sleep phase.

What the research says

Meta analyses of randomized controlled trials show that melatonin at doses between about 0.5 and 5 mg can reduce the time it takes you to fall asleep and increase total sleep time in conditions like primary insomnia, jet lag, and shift work sleep disorder, with stronger effects seen in older adults (PMC). Other reviews report that 3 to 10 mg taken before bed can improve sleep quality in many people, although the best dose and duration are still being studied (American Journal of Lifestyle Medicine, Healthline).

The Mayo Clinic notes that melatonin supplements are generally safe for short term use and are unlikely to cause dependence or reduced effect over time (Mayo Clinic).

Safety and limits

Short term, most people tolerate melatonin well, although drowsiness is common. Experts recommend avoiding driving or using machinery within five hours of taking it (Mayo Clinic). Melatonin can interact with some medications, so you should always check with a healthcare professional first, especially if you have other health conditions.

More importantly, long term safety is not clear. A preliminary study presented at the American Heart Association’s 2025 Scientific Sessions found that adults with chronic insomnia who used melatonin for a year or longer had a higher risk of being diagnosed with heart failure, being hospitalized for heart failure, and dying from any cause, although the study could not prove melatonin caused these problems (American Heart Association). Experts warn that there is not enough data to guarantee long term cardiovascular safety and generally do not recommend chronic use without a clear medical reason and supervision (American Heart Association).

In the United States, melatonin is sold over the counter without strict quality control, which means the actual dose in the bottle can vary widely (American Heart Association).

When melatonin might be best for you

Melatonin might be a good option to discuss with your clinician if:

Your sleep problems are linked to a shifted schedule, such as jet lag or shift work
You tend to fall asleep very late and wake late and want to move your schedule earlier
You are older and your natural melatonin levels may be lower

If your insomnia is long standing, melatonin alone is unlikely to solve it and is not recommended as a long term, stand alone solution (Mayo Clinic, American Heart Association).

Magnesium: Helpful if you are low

Magnesium plays a role in hundreds of processes in your body, including nerve function, muscle relaxation, and possibly the regulation of melatonin and GABA, a calming neurotransmitter.

What the research says

Some randomized controlled trials, especially in older adults, have found that magnesium supplementation, for example 500 mg daily for about 8 weeks, can improve total sleep time, sleep efficiency, and insomnia severity, likely through its effects on GABA activity (PMC). Healthline notes that daily doses between about 225 and 729 mg, under medical guidance, have reduced sleep onset time and improved sleep quality, particularly in older adults who may have lower magnesium levels (Healthline).

However, a review in 2024 found that magnesium offers limited clinical benefit for people who already have adequate magnesium levels, and its sleep benefits appear stronger when a deficiency is present (American Journal of Lifestyle Medicine).

The Sleep Foundation echoes this, suggesting that magnesium may improve sleep quantity and quality, especially in older adults with insomnia, and side effects are usually mild, such as diarrhea, although people with kidney disease should be cautious and consult a doctor first (Sleep Foundation).

When magnesium might be best for you

Magnesium may be worth considering if:

You are older or suspect your intake is low
You experience muscle cramps or tension at night
Your blood work has shown low magnesium

Because higher doses can cause digestive upset and may not be safe with certain health conditions, it is smart to talk with a healthcare professional before starting magnesium, especially if you plan to go above 350 mg per day.

Valerian and hops: Herbal calming combo

Valerian root is a traditional herb used for relaxation and sleep, often paired with hops.

What the research says

Meta analyses of randomized controlled trials up to 2024 suggest that valerian can improve subjective sleep quality and reduce the time it takes to fall asleep, with standardized mean differences of about −0.70 for sleep quality and −0.71 for sleep latency, although the evidence quality is rated low to moderate and the best dose is still unclear (PMC). Doses of around 530 mg per night have been used in studies and appear to help some people, particularly menopausal women and certain patient groups, but objective sleep measurements are inconsistent and long term safety is not well established (Healthline).

Hops seems to work on several sleep related systems, including GABA, serotonin, and melatonin receptors. When combined with valerian, this duo has shown modest improvements in sleep quality and reduced sleep latency in clinical trials involving adults with insomnia (PMC).

Safety notes

Valerian and hops are generally considered safe in the short term but they can interact with sedatives and other sleep medications, potentially causing excessive drowsiness (PMC). Healthline advises caution with long term valerian use and during pregnancy or nursing since data is limited (Healthline).

When valerian might be best for you

You might consider valerian or a valerian plus hops formula if:

You prefer herbal options and want to avoid hormone based supplements
Your main issue is difficulty winding down or falling asleep
You are already working on lifestyle changes and want an extra calming nudge

Always review your medications with a healthcare professional first so you avoid interactions.

Amino acids and L theanine: Gentle support

Certain amino acids can support relaxation and sleep, often with fewer side effects.

Glycine

Glycine is an amino acid that appears to help by supporting healthy circadian rhythms and lowering core body temperature, which makes it easier to fall asleep. Studies in people with poor sleep or sleep deprivation found that about 3 grams of glycine taken before bed improved objective sleep quality, reduced time to fall asleep, and lessened next day fatigue and sleepiness (Healthline, Sleep Foundation).

There have been few reported side effects in these studies (Sleep Foundation).

L theanine

L theanine is an amino acid found in tea leaves that promotes a relaxed but alert state. A 2024 randomized controlled trial using 200 mg per day showed improved sleep quality and reduced stress related symptoms in healthy adults (American Journal of Lifestyle Medicine). The Sleep Foundation notes that up to 200 mg daily is considered safe and may be particularly helpful if you wake frequently at night or are sensitive to caffeine’s impact on sleep (Sleep Foundation).

When these might be best for you

Glycine or L theanine may be a good fit if:

You want something milder that supports relaxation rather than strong sedation
You struggle with stress and nighttime wake ups
You already enjoy tea or other calming rituals and want an extra layer of support

Even so, check with a healthcare provider if you take other medications or have health conditions.

Other natural options with emerging evidence

A few other supplements are worth mentioning, especially if you prefer food based or multi benefit approaches.

Tart cherry

Tart cherry juice or extracts are naturally rich in melatonin and tryptophan. Early research, including pilot studies and randomized controlled trials, suggests that tart cherry products can improve sleep quality, reduce sleep latency, and increase sleep duration in people with chronic insomnia with no significant adverse effects reported so far (PMC).

Vitamin D

Vitamin D is involved in many processes, including regulation of melatonin. A randomized controlled trial that used 50,000 IU of vitamin D3 every two weeks for eight weeks in adults with sleep disorders found improved sleep quality, shorter sleep latency, and fewer sleep disturbances, possibly because of its effect on melatonin (American Journal of Lifestyle Medicine).

You should never start high dose vitamin D without checking your levels and consulting a clinician.

CBD and cannabinoids

Cannabidiol, or CBD, has shown potential for easing insomnia symptoms and improving sleep quality in some studies, including a review of 34 trials and a study of 72 patients with anxiety, although more high quality research is needed and there are ongoing concerns about long term safety, legality, and use during pregnancy or breastfeeding (Healthline, Sleep Foundation).

Cannabinoids, including THC and CBD, may help some people fall asleep faster and stay asleep longer, but they are not suitable for everyone, particularly if you have glaucoma, liver disease, Parkinson disease, or take sedative medications (Sleep Foundation).

These options are best discussed in detail with a clinician who understands both your health history and the legal status in your area.

Why sleeping pills are rarely the best long term answer

If you are exhausted, prescription sleeping pills can be tempting. They can help in the short term by acting on brain chemicals that cause sedation and relaxation. However, many of these medications, such as benzodiazepines and so called Z drugs, come with important downsides.

They are typically recommended only for short term use because of risks such as dependence, addiction, and side effects like parasomnias, which include sleepwalking, sleep eating, or even sleep driving (Cleveland Clinic). Over the counter options that use antihistamines like diphenhydramine or doxylamine can also cause next day drowsiness, dizziness, and balance problems that affect daily activities (Cleveland Clinic).

These medications do have a place, especially during short intense stress, but they do not address the root cause of chronic insomnia and may create new issues if you rely on them long term.

In most cases, the best long term “sleep supplement” is a combination of targeted nutrients or herbs plus consistent sleep habits and, when needed, structured therapy like CBT I.

How to choose the best supplement for you

Instead of looking for a single best supplement for sleep, it helps to think in terms of the best match for your situation.

Ask yourself:

Is my main problem falling asleep, staying asleep, or waking too early?
Do I have schedule related issues like jet lag or shift work?
Could I have nutrient deficiencies or medical conditions that affect sleep?
What medications or supplements am I already taking that could interact?

Then consider these general guidelines to discuss with your healthcare provider:

For circadian rhythm issues like jet lag or delayed sleep phase, a short course of low dose melatonin at the right time may help reset your schedule (PMC, Mayo Clinic).
For muscle tension and possible deficiency, magnesium can be useful, particularly in older adults, but is most effective when low levels are present (PMC, American Journal of Lifestyle Medicine).
For stress related difficulty winding down, herbs like valerian with or without hops, or amino acids such as L theanine and glycine, may provide gentle calming support (PMC, American Journal of Lifestyle Medicine, Sleep Foundation).
For chronic insomnia, prioritize CBT I and lifestyle changes, and use supplements only as side supports, not the main treatment (Cleveland Clinic, Mayo Clinic).

No matter what you choose, always:

Talk with a healthcare professional first, especially if you are pregnant, nursing, managing a health condition, or taking other medications.
Start with the lowest effective dose and avoid stacking multiple sedating supplements without guidance.
Give changes a few weeks, unless you have side effects, and track how you feel so you and your clinician can adjust.

You deserve sleep that feels restorative instead of like a nightly battle. With a better understanding of what different supplements actually do, and how they fit into a bigger sleep plan, you can make choices that support your health instead of guessing in the supplement aisle.