By Caitlin Beale, M.S., R.D.N.

Best Supplements for Sleep 

Sleep is foundational for wellness.  Without adequate sleep, it’s challenging to be and feel well.  Food cravings increase, desire to exercise drops, and even your mental health is affected.

Eventually, lack of sleep adds up and can lead to weight gain, increase the risk of chronic diseases like type 2 diabetes, and decrease your immune function.

We all have different sleep needs, but most adults need seven to nine hours each night.  However, most people don’t get enough.  It’s estimated that fifty to seventy million adults in the US have a sleep disorder.

It can become an unrelenting cycle of knowing you need to rest and feeling so stressed about not sleeping that you are too anxious to actually fall asleep.

With all of the above in mind, it makes sense that people are searching for a magic potion to cure their sleep conditions.  Both prescription and over-the-counter products seem like an easy fix, but they come with risks of dependency and unwanted side effects.

Natural sleep aids may be the answer to provide relief while working through the root cause of why you aren’t sleeping in the first place.  While the reasons we don’t sleep may vary, the right supplement combined with lifestyle changes can break the cycle of insomnia and help you feel more rested.

Five best natural options for sleep aid

While natural sleep support can be a game-changer, finding the right supplements can prove challenging.  Sorting through and understanding what makes a quality product can be overwhelming when hundreds of options are available.  Online marketplaces are also notorious for selling fake or expired products.

When purchasing a supplement online, it’s vital to make sure you ask the following:

• Who is selling the product?  Is it the company or brand directly selling it, or is it coming from a third-party seller?  Only purchase from reputable sellers.

• Is the product third-party tested for potency, purity, and contaminants?

• Does the brand seek further certifications like the NSF-GMP, which adds more testing and inspection?

Remember that you should always have a conversation with your health care practitioner before taking any supplements.

The truth is that there isn’t one supplement that is the best for every person.  As we are all different, our bodies will respond differently, so what works for one person may not work for another.  Sometimes it can take a little trial and error to find the best product for you.  

With these points in mind, here are five products from reputable supplement companies that can help support your sleep habits (you can learn more about the individual ingredients in the following section).  

Designs for Health Insomnitol

Of all the products listed, this one covers all bases for ingredients to help you sleep, so it may be the best place to start if you are just starting out with natural products.  Some combination supplements focus primarily on botanicals or only on a single ingredient.  But Insomnitol uses a combination of botanicals and nutrients for addressing anxiety and help you wind down.  Some of the ingredients are also used as precursors for calming neurotransmitters.  

Insomnitol includes gentle, calming herbs like valerian, passionflower, lemon balm, and chamomile.  It also provides 3mg of melatonin, which is an optimal amount based on research.  And finally, it also includes not only GABA but 5-HTP, which, as you will learn below, may help boost the body’s ability to synthesize more of the calming neurotransmitter.  

Thorne Melatonin-3

This product is a simple yet effective option to support sleep.  As you will learn below, melatonin is a go-to for sleep support.  It may help normalize sleep and wake cycles while making it easier to fall and stay asleep.

This product also has 3mg of melatonin to achieve optimal benefits.  It’s also a good choice for people who are sensitive to medications or supplements and are looking for a straightforward product. There are no other active ingredients aside from melatonin.  It is also NSF Certified for Sport which means it’s such a clean product that athletes who need to ensure that there are no contaminant or potential for banned ingredients can safely take it.

Pure Encapsulations Best Rest Formula

Using botanicals and nutrients, this product includes ingredients that focus on calm and stress-reduction combined with sleep support – both of which can help you feel more rested in the morning.  It’s certified gluten-free and Pure Encapsulations always third-party tests their products.

This product contains melatonin in a smaller amount but adds extra support from gentle botanicals, including passionflower, lemon balm, and chamomile.  As you will read below, all three can help support feelings of anxiety that could interfere with sleep.  It also contains valerian root, which improves sleep, especially in combination with the other herbs, and GABA, which may influence your ability to feel relaxed and calm.  

Gaia Herbs Sound Sleep

A blend of sleep-supporting herbs makes this a go-to for people looking for a gentle, non-habit-forming product.  The botanicals in this product work in combination to help with calming and relaxation to make it easier to fall asleep.

Gaia Herbs is one of the top herbal supplement companies, known for quality products.  This supplement combines nearly all the botanicals listed below, including passionflower, kava, valerian, skullcap, and California Poppy.  While just using one of these herbs alone may not be enough for people who struggle with sleep, the combination can support a better night’s sleep without the concern for side effects found in medications.  

Herb Pharm Relaxing Sleep

Of the listed product, this is the only liquid form.  It is a good product for someone who wants to experiment with the benefits of the botanicals while avoiding melatonin or other nutrients.

Created by herbalists, Relaxing Sleep is designed to calm the nervous system to prepare for restful sleep using valerian, passionflower, and chamomile.  When purchasing herbs, it is vital to look for reputable brands that use pure, safe extracts. Herb Pharm is one of the best, harvesting from their own organic farms and sourcing from reputable outside farms when needed. 

17 Nutrients and botanicals that support sleep

Natural sleep supplements work for many people because they include nutrients and botanicals that have been well-documented and used in traditional medicine for thousands of years.  Learning about each of the ingredients can help you decide if any are right for you.

It’s also important to note that many traditional herbs and botanicals have less research behind their use because pharmaceuticals have more money for clinical studies.

Here are some of the top nutrients to improve sleep quality, latency (how long it takes you to fall asleep), and length:

Melatonin

Melatonin is a hormone that the body makes in the brain to help regulate our wake and sleep cycle.  When light is lower, melatonin levels rise, helping to make you feel sleepier.  Alternatively, melatonin drops in the morning when you are exposed to sunlight.

In the body, melatonin is converted from tryptophan (the same amino acid that supposedly makes you sleepy after eating turkey).  Certain lifestyle factors can disrupt melatonin production in the body, such as smoking and caffeine intake.  Since light suppresses production, looking at screens or being in brightly lit rooms later at night can also be an issue.

In supplemental form, melatonin effectively increases how quickly you fall asleep and improved sleep quality, especially in a slow-release form.  It’s also used to help manage jet lag for people who travel between time zones by normalizing sleep and wake cycles.

Interestingly, melatonin may also help with sleep because it helps reduce body temperature, something important for falling asleep.  Kids who struggle with insomnia can also benefit from melatonin.

As a bonus, melatonin also has anti-inflammatory and neuroprotective benefits through its antioxidant activity.

California poppy

The same plant that grows in the backyard of many homes in the US also has powerful sleep-promoting properties.  Traditionally used by Native Americans, it remains popular for sleep, and pain relief (even compared to morphine in efficacy), with the same benefits validated in recent studies.

CBD

Cannabidiol (CBD) has grown in popularity as an alternative to pharmaceuticals for anxiety, sleep, pain, and relaxation.  It comes from the cannabis plant but does not give the “high” usually associated with the other active compound THC. A review of studies on CBD and sleep found that it can help you fall asleep more quickly, improve daytime sleepiness, and even help with obstructive sleep apnea (a significant reason for loss of sleep).  It also may help people who struggle with chronic pain find relief and therefore sleep more easily.

Chamomile

If your mom ever gave you chamomile tea before bed, she already understood the benefits.  Chamomile is a very gentle botanical.  It may not be effective alone for people who suffer from significant insomnia, but it is known to have a mild tranquilizing effect while promoting a deep sense of calm. While it’s been used for thousands of years, there aren’t many studies that specifically examine chamomile.  A review did find that chamomile did help with sleep quality and general anxiety disorders, but the results were mixed for insomnia.  One hypothesis on why it works is that chamomile is high in apigenin, a flavonoid that helps by binding to calm-inducing receptors in your brain.

GABA

Gamma aminobutyric acid (GABA) is a neurotransmitter made in the brain that decreases activity in the nervous system and produces a relaxing or calming effect.  Taking GABA is tricky because it is tightly regulated by the body, so it’s unclear how much supplemental GABA can reach the brain.  Some research suggests targeting GABA with supplements that upregulate its activity in the body can help with sleep. However, one small study found that people with insomnia who took GABA fell asleep more quickly and reported sleep improvements compared to the placebo group.

Glycine

Glycine is an amino acid that may help you get more rest.  Studies suggest that people with sleep deprivation can benefit from taking glycine before bed to improve sleep quality and just feel better the next day. Similar results were seen for healthy people who took glycine before bed reported better quality sleep, ability to fall asleep more quickly, and improved cognitive function the following day (due to less fatigue).

Kava kava

Kava is a plant native to the south Pacific used traditionally for many years.  Its primary use is for anxiety, but as anxiety can interrupt the sleep process, it can also help with sleep.  One study found that kava significantly improved perceived stress and insomnia with minimal side effects. It should be noted that kava use has been associated with liver toxicity in rare cases, so it’s especially important to discuss the use of kava with a practitioner.

Magnolia bark

Magnolia bark has been used traditionally in herbal medicine to promote sedation, sleep, and anti-inflammatory benefits.  There is also some indication that certain magnolia bark compounds have protective effects for brain health and even cancer prevention.  Magnolia can support sleep due to tranquilizing effects and its interactions with GABA receptors.

Lemon balm

Another gentle botanical, lemon balm, is an herb used to support anxiety, restlessness, and stress-relief.  One study found that a specific lemon-balm product significantly improved anxiety and insomnia symptoms over fifteen days.  Lemon balm in combination with another botanical (valerian which you will learn about below) improved sleep complications and restlessness in children under age twelve.

Ashwagandha

Known as a master adaptogen in the botanical world, ashwagandha is an ayurvedic herb that supports relaxation and stress-resilience.  It’s especially beneficial for people who feel exhausted yet can’t sleep or calm the mind at night.  For people who can’t sleep due to stress, ashwagandha is a good choice.

Skullcap

This botanical has been used traditionally by herbalists to support sleep or anxiety that interrupts sleep.  While skullcap has been used for many years, there are few studies on its efficacy.  Like many other botanicals, skullcap may work by upregulating GABA activity, but much more research is needed.

Passionflower

Passionflower encourages sleep by supporting anxiety and acting as a sedative.  A small study found that adults who drank passionflower tea had improvements in sleep as compared to placebo.  A study on rats also found that passionflower improved total sleep time and helped improve time to fall asleep.

Valerian root

Valerian has long been used to promote sleep, especially in older adults.  Studies are mixed but suggest it may work by boosting GABA signals to relax the nervous system, improving the ability to fall asleep, and sleep quality.

Tryptophan

In addition to the role tryptophan plays with melatonin, it may also help shorten the amount of time it takes to fall asleep.  And for people with known sleep conditions like insomnia, tryptophan helps improve morning alertness.

5-HTP

5-HTP (5-hydroxytryptophan) is a naturally made by-product of tryptophan. It’s also taken in supplemental form for sleep and anxiety.  It’s converted to serotonin, a feel-good neurotransmitter that helps support mood.  One study found that taking 5-HTP combined with GABA helped with falling asleep, reduced night waking, and improved morning fatigue.

Magnesium

Magnesium is an essential nutrient for many body functions, and it is especially beneficial for relaxation and rest.  A study on older adults showed magnesium improved sleep time, the ability to fall asleep, and other insomnia measures.  Magnesium supplementation combined with vitamin B12 and melatonin may also help people with insomnia from all causes.

Vitamin D

Vitamin D is a powerful hormone with receptors all over your body.  Recently it’s been suggested that vitamin D deficiency may impair the ability to get a good night’s sleep.  Associations between low vitamin D and shorter sleep durations have also been noted, although it’s unclear if this is a cause and effect.

One randomized control trial found that people given high doses of vitamin D once a week improved sleep quality compared to no changes in the placebo group.  These results were specifically for people with low vitamin D levels, so more research needs to be conducted on people with normal vitamin D levels to see if it makes the same improvement.

Safety of natural sleep aids

People gravitate to natural sleep aids because they appear to be safer with fewer side effects.  That said, it’s always important to discuss taking a new supplement with your health care practitioner.  

Just because something is considered natural doesn’t mean it’s not powerful.  Each nutrient, herb, or botanical can interfere with certain drugs or health conditions, making these conversations important.

Potential Side Effects of Natural Sleep Aids

Beyond the ability to interfere with medications, side effects are also possible when taking natural sleep aids.  Some reported side effects for the various supplements include:

• Increased sleepiness or grogginess the next day

Stomach upset

Dizziness

Headaches

• Vivid dreams

• It’s always a good idea to trial supplements for sleep on a weekend in case you notice any of these symptoms so you can decide if a dose adjustment is needed or if it isn’t the right fit for you.

Lifestyle modifications for better sleep

Supplements are only one piece of the sleep puzzle.  Without lifestyle modifications, you won’t see long-term improvements.  Some things you can try include:

• Time your meals.  Some research suggests that eating small amounts of carbs at dinner, especially grains, can increase serotonin and improve sleep quality. At the same time, too many (or too little) carbs can interrupt sleep.  That said, eating too late can interrupt the restorative process of sleep, so making sure you finish eating at least three hours before bed is equally important if you struggle with sleep

• Make a sleep routine.  Teach your brain to recognize that it’s time to sleep with a routine.  Bath or shower, journal, yoga, breathing – whatever feels relaxing to you.  Even a twenty-minute practice each night can help.

• Exercise earlier in the day.  Moving your body is critical to help with sleep, but don’t do it too close to bedtime as this can make it more difficult to fall asleep.  Walking or yoga are better evening activities.  

• Avoid screens at least thirty minutes to an hour before bed.

• Ensure you have a healthy sleep environment, including a dark room, cool temperature, and quiet.  Consider a sound machine with white noise if you have a lot of street noise.

• Get bright light in the morning to adjust your circadian rhythm and help regulate melatonin levels.

Sleep supplements: The takeaway

In combination with lifestyle changes, sleep supplements can be a natural alternative to over-the-counter or prescription sleep aids.

Understanding the types of nutrients and herbs found in these supplements can help you make the best choice for your lifestyle.

These five supplements are some of the best products available to support your sleep habits.  If you want to start with a product that includes many of the botanicals and nutrients discussed above, Designs for Health Insomnitol may be the best place to start.  

Always have a conversation with your doctor or healthcare provider before taking any supplements.

If you struggle with a sleep condition or are just looking for options to help you wind down at the end of the day, the right herb, nutrient, or botanical may be the answer for a deep, restorative night’s sleep.