11 Best Sleep Supplements, According to Nutritionists and Sleep Coaches

“Research suggests certain sleep supplements can help some people,” says Moon, especially the products that contain strategic ingredients that can help calm the body, ease stress, and even regulate your sleep-wake cycle. “But good sleep hygiene should be the first line of defense,” she says. In other words: Supplements may not be very effective if other lifestyle and health choices get in the way.

“Just like you can’t out-supplement a poor diet or sedentary lifestyle, you can’t out-supplement poor sleep habits and expect to get good sleep,” says Dr. Silverman. “Supplements are to ‘supplement’ a healthy lifestyle and habits that support foundational health (and thus, quality sleep).” She also notes that for people with sleep disorders like insomnia or sleep apnea, supplements may not have a significant impact, as they don’t typically address the underlying reasons for sleep struggles.

“I think it’s important to ask the ‘Why?’ question when it comes to sleep supplement use. Why is it actually necessary for use? Are you actually addressing the root of the problem?” says Dr. Silverman. “Most sleep supplements are intended for short-term use, and I recommend prioritizing healthy sleep habits first since there’s a lot you can do to naturally improve your sleep quality.”

That said, if you try these interventions for a few months and don’t notice any improvement, then she recommends speaking to your doctor or seeking out a sleep specialist for further evaluation and help.

Again, sleep supplements are most suitable for adults with “occasional sleep troubles who have tried but haven’t had success with lifestyle changes to improve sleep hygiene,” says Moon. “They could also be helpful on a short-term basis for transient sleep issues like jet lag.”

What’s more, if you’re truly deficient in a certain nutrient (such as vitamin D, B12, magnesium, iron), then supplementation may be a useful tool to manage those deficiencies and potentially improve your sleep quality as a result, says Silverman. “I encourage my patients to ‘test, don’t guess,’ meaning test for deficiencies with regular blood work, and target your supplement use based on true vitamin and/or mineral deficiencies.” It’s also important to rule out any underlying medical conditions, including sleep disorders before starting any new sleep supplements.

As always, reach out to your doctor or healthcare provider before starting any new supplements or herbal remedies to make sure there are no adverse interactions with other medications or supplements you’re taking. This is especially important if you’re pregnant or breastfeeding. And, generally, they’re not recommended for children and teens.

There are a number of key ingredients that you’ll find in sleep supplements, all of which have the potential to aid with sleep latency and quality. Here are the best options, as recommended by Moon, Largeman-Roth, and Silverman:

• Melatonin: Our bodies naturally produce this hormone, but we make less of it as we age. It regulates the body’s sleep-wake cycle, according to Largeman-Roth. As a supplement, it has the best evidence (compared to other ingredients) to help people fall asleep. “Melatonin is likely to be more effective for circadian rhythm misalignment or circadian rhythm disorders (e.g., jet lag, shift work, delayed sleep phase) at low doses and less likely to be effective at high doses for managing chronic insomnia” says Dr. Silverman. “Along these lines, it may also be helpful for occasional use while traveling across multiple time zones to help regulate your circadian rhythm.”
• Tart cherry juice: “This is a natural, food-based source of melatonin, plus it has anti-inflammatory compounds,” says Moon. “Research also suggests it may help older adults stay asleep.”
• L-tryptophan: An essential amino acid—found in many protein foods like meat, beans, and cheese—L-tryptophan is a precursor to melatonin. “It may help people fall asleep though it may not affect total sleep time,” says Moon.
• L-theanine: “This amino acid helps increase the production of neurotransmitters that promote relaxation, like GABA, serotonin and dopamine,” says Largeman-Roth. As a result, it may help promote sound sleep by reducing stress and anxiety.
• CBD: You’ve likely heard about CBD—it certainly had a spike in popularity over the last few years. While it may seem overhyped, Moon says this cannabinoid may help promote relaxation and increase total sleep time, “though individual responses may vary.”
• Magnesium: “Magnesium is responsible for over 500 functions in the body, so it’s generally important for overall health to have adequate levels of magnesium and proper electrolyte balance,” says Dr. Silverman. Among its hundreds of jobs, one of them is regulating the neurotransmitters involved in sleep. As such, it may help to promote relaxation (including your muscles) and promote restful sleep, says Largeman-Roth.
• Ashwagandha: Used for thousands of years in Ayurvedic medicine, “some studies suggest this adaptogenic plant may help people fall asleep, perhaps by alleviating stress and anxiety,” says Moon.
• Black cumin extract: “It’s a clinically-studied ingredient that improved sleep and helped participants manage stress and boost natural levels of melatonin,” says Moon, as it contains compounds that may improve sleep quality by reducing inflammation and anxiety.
• Lactium: “Derived from milk protein, this clinically-tested ingredient has been shown to help balance the stress hormone cortisol,” says Largeman-Roth. “It’s helpful for getting you to sleep faster and for promoting better sleep quality.”
• 5-HTP: “This is a chemical made from tryptophan, after which it can be converted to calming serotonin,” says Moon. “It may increase time spent in the memory and mood regulating REM stage in generally healthy adults.”

What’s more, other sleep-promoting ingredients like passionflower, hops, chamomile, lavender, and valerian root may have calming effects on sleep, but there’s limited data to support their long-term use in this area, adds Dr. Silverman.

As for what to avoid, it’s best to steer clear of any supplements that contain additives, fillers, or “fluff” as Dr. Silverman puts it. “I always recommend sourcing from a company that is transparent about their full list of ingredients and also uses 3rd party independent lab testing for heavy metals (e.g., lead, mercury), toxins, and other contaminants to ensure safety.” And, it’s best to avoid high doses of melatonin (think: over three milligrams) as it may lead to grogginess or other unwanted side effects.

The best way to get a good night’s sleep on a regular basis is to focus on healthy habits that promote quality sleep, such as:

1. Keep a consistent sleep-wake schedule. It’s always important to establish a regular sleep schedule, ideally one in which you go to bed and wake up at the same time every day (even on the weekends). “This helps regulate your circadian rhythm (a.k.a. your body’s internal clock) and ensure that you allow enough opportunity to achieve your total sleep need each night,” says Dr. Silverman. “I would also argue that keeping a consistent rise time especially helps communicate to your brain when you should be feeling sleepy each night, thanks to your circadian rhythm.”
2. Aim for natural sunlight exposure each morning. Ideally, within the first 30-60 min of waking up, head outside and get some sunshine to regulate your circadian rhythm. “Sunlight is a master regulator of your circadian rhythm, and it dictates the timing of your sleep-wake cycle (among many other circadian rhythms, like eating-fasting, rest-activity, etc.) as well as your mood and energy levels,” says Dr. Silverman.
3. Move your body on a regular basis. “Physical activity helps to strengthen or boost your ‘sleep drive,’ which is the biological sleep process that builds over the course of each day,” says Dr. Silverman. Depending on the person, exercising too close to bedtime can interfere with sleep, however light stretching can be helpful.
4. Eat well-balanced, nutritious meals. Opt for less processed, more whole foods in general, says Silverman. Ideally, try to keep your mealtimes somewhat consistent, as some research suggests this can help regular your sleep-wake cycle. Incorporating certain foods into your diet may also help promote better sleep (Largeman-Roth suggests tart cherry juice). Also, try to stop eating three to four hours before bedtime, so your body has time to properly digest. What’s more, “hold off on high doses of vitamin D, B-12, potassium, or coenzyme Q10 until the morning,” says Moon, as “some research suggests they may interfere with sleep.”
5. Create a peaceful sleep environment. “Keep it dark (block out as much light as you can), keep it cool (e.g., drop your thermostat, use cooling sheets), keep it quiet (per your preference e.g., silence or white noise), keep it comfortable (invest in a mattress that suits your needs), and make sure it feels like a safe, relaxing place to sleep in every night,” says Dr. Silverman. “If you or your partner snores, please consider a sleep evaluation!”
6. Create a calming wind-down routine. Try gentle stretching, meditation, breathwork, a warm bath, calming music, or reading an enjoyable book before bed. Soothing activities can help signal to your body that it’s time to prepare for sleep, which usually leads to better and quicker rest.
7. Manage your stress level. “Stress and worry are the biggest sleep disruptors,” says Dr. Silverman. “It’s important to engage in calming activities that promote relaxation, whenever you can, but especially crucial in the hours leading up to bedtime. The goal isn’t to get rid of stress (it’s kind of impossible); the goal is to lower your stress level and become more resilient to stress so that it doesn’t end up interfering with your sleep.”
8. Avoid large amounts of caffeine late in the day. Try to cut-off caffeine consumption at least eight hours before bedtime, and limit any other substances (alcohol, nicotine, etc.) at least three to four before bedtime.
9. Reduce artificial blue light at night. Lights from your screens can suppress natural melatonin production, and disrupt the timing of your sleep-wake cycle. “Reduce screen time that is mentally stimulating or activating. Keep the light in your home and bedroom dim (ideally starting after sunset, or at least one to two hours before bedtime),” advises Dr. Silverman

What’s more, “never try to force sleep to happen,” says Dr. Silverman. “In fact, the more that you try to make sleep happen, the more elusive sleep becomes. Just like the waves in the ocean, sleep comes in waves, and if you miss a wave, trust that another wave will eventually come, and sleep will happen.”

However, if you’ve checked all the sleep hygiene boxes, but sleep remains as fleeting as ever—chat with your doctor about incorporating a sleep supplement into your routine.