10 Natural Supplements That May Support Better Sleep

Key Points

Good sleep usually begins with consistent sleep habits, but that is not always enough for everyone. If you still have trouble getting restful sleep, you may want to consider one of these 10 natural supplements that are often used to support sleep.

1. Melatonin

Melatonin supplements are a widely used sleep aid. Research in older adults has found that melatonin may improve both daytime and nighttime sleep.

It may also support better overall sleep quality in people with sleep disorders. In particular, melatonin appears to shorten the time it takes to fall asleep and increase total sleep time.

Although some studies have not shown a benefit, they are relatively few. In studies that did find an effect, participants typically took 3 to 10 milligrams (mg) before bed.

For adults, short-term use of melatonin appears to be safe, though more research is needed on long-term use.

2. Valerian root

Studies suggest valerian may improve sleep quality and sleep-related symptoms in menopausal and postmenopausal women.

One small study found that 530 mg of valerian taken nightly for 30 days improved sleep quality, sleep latency, and sleep duration compared with a placebo in people recovering from heart surgery.

Another study involving people on hemodialysis found that 530 mg of valerian root taken before bedtime for a month improved sleep quality, anxiety, and depression compared with a placebo.

That said, most of these improvements were based on participants’ own reports rather than objective sleep measures such as brain waves or heart rate.

Short-term use of valerian root appears to be safe for adults, with only minor and infrequent side effects.

3. Magnesium

Magnesium may help calm both the mind and body, making sleep easier to start.

Some research suggests this relaxing effect may be partly tied to its role in melatonin production. Magnesium is also known to relax muscles and support sleep, and low magnesium levels may be linked to disrupted sleep and insomnia.

A review of three studies in older adults found that magnesium supplements may reduce the time needed to fall asleep compared with a placebo.

In another study, a combination of 250 mg of magnesium and 250 mg of melatonin taken for 8 weeks significantly improved sleep quality in people with polycystic ovary syndrome.

4. Lavender

Several studies suggest that inhaling lavender essential oil shortly before bedtime may be enough to improve sleep quality.

A small study in older adults with dementia also found that lavender aromatherapy may help with sleep disturbance. Participants slept longer, and fewer woke too early and were unable to fall back asleep.

Lavender aromatherapy is generally considered safe, but taking lavender orally has been linked in some cases to nausea, belching, and diarrhea. Essential oils are meant for aromatherapy, not for swallowing.

From Our Editors

“I always find that a hot shower or bath before going to bed, lavender scented body cream on, soft lamps on in the bedroom, and lavender spray on my pillow is a good combination for falling quickly into a deep sleep!”

— Cecilia Bahou, Editor

^{Quotes represent individual opinions. All content is strictly informational and should not be considered medical advice.}

5. Passionflower

A recent study of people with insomnia found that those who took passionflower extract for 2 weeks had meaningful improvements in certain sleep measures compared with a placebo.

Those measures included:

• total sleep time
• sleep efficiency, or the share of time spent sleeping rather than lying awake in bed
• wake time after sleep onset

6. Glycine

The exact mechanism is not fully understood, but glycine — an amino acid important to the nervous system — is thought to work partly by lowering body temperature at bedtime, which may signal that it is time to sleep.

In one study, people with poor sleep took either 3 grams (g) of glycine or a placebo right before bed.

Those who took glycine said they felt less tired the next morning. They also reported greater liveliness, energy, and mental clarity.

Another study looked at people experiencing poor sleep and measured brain waves, heart rate, and breathing during sleep.

Participants who took 3 g of glycine before bed showed better objective sleep quality than those in the placebo group. Glycine also helped them fall asleep faster.

Glycine is available as pills or powder that can be mixed with water. Doses up to 0.8 g per kilogram of body weight per day appear to be safe, though more research is needed. Many study participants used only 3 g per day.

7. Cannabidiol (CBD)

Some studies suggest that CBD may reduce anxiety and function as a natural sleep aid.

For example, a review of 34 studies concluded that CBD could help ease insomnia symptoms when used alone or together with equal amounts of THC.

Another study in 72 people with anxiety found that CBD improved sleep quality and reduced anxiety within the first month in nearly 67% and 79% of participants, respectively.

CBD is still classified as a controlled substance in some states, so its legality depends on where you live.

8 to 10: Other supplements

Many other supplements are marketed for sleep, but not all are backed by strong scientific evidence.

The following products may help with sleep, though they need more research.

Other over-the-counter (OTC) options

Diphenhydramine and doxylamine succinate are over-the-counter sleep aids. Both are antihistamines.

• Diphenhydramine is the active ingredient in allergy medicines such as Benadryl. It is not mainly used as a sleep medication, but it can cause drowsiness and has been used to help people sleep. It is also found in ZzzQuil, Unisom SleepGels, and Unisom SleepMelts.
• Doxylamine succinate is the active ingredient in sleep aids such as Unisom SleepTabs and Nyquil. Like diphenhydramine, it can make people drowsy.

Many experts advise against diphenhydramine and doxylamine succinate, and some note that they may be unsafe for certain groups, including older adults, especially those with liver or kidney problems.

If you want to try these sleep aids, they should be used only occasionally, since more research is needed on their long-term safety and effectiveness.

People with respiratory conditions, high blood pressure, or heart disease should avoid both drugs. They may trigger a nervous system response that can lead to tachycardia, or an elevated heart rate.

How we selected natural sleep aid supplements

All products and brands mentioned here went through a strict review process by our Medical Standards and Integrity team.

• Nutrient quality: We looked for products made with highly absorbable forms of nutrients.
• Ingredients: We chose quality ingredients without artificial additives and reviewed the types and amounts of nutrients in each product.
• Health concerns: We selected products that meet a range of needs.
• Quality testing: We prioritized products tested for purity and potency, ideally by a third-party lab.
• Brand reputation: Every product on our list comes from a medically credible company, and every brand meets FDA labeling requirements.

Risks and precautions

Talk with a healthcare professional before using any herbs or over-the-counter medications for sleep, especially because they may interact with medicines such as blood thinners.

You should also let a doctor know if your sleep problems continue for more than 2 weeks.

Possible side effects linked to specific sleep aids are listed below. Some were reported only anecdotally or in a few studies, or appeared only at high doses:

• Melatonin: headache, nausea, dizziness
• Valerian root: diarrhea, headache, nausea, heart palpitations
• Magnesium: diarrhea, nausea, vomiting
• Lavender: nausea, belching, diarrhea (when taken orally)
• Passionflower: dizziness and confusion on rare occasions
• Glycine: soft stools and abdominal pain on rare occasions
• Tryptophan: mild nausea and vomiting
• Ginkgo biloba: mild and rare side effects such as diarrhea, headache, nausea, rash
• L-theanine: no confirmed or direct side effects when taken alone; diarrhea and abdominal pain when combined

In general, pregnant or nursing people should speak with a doctor before trying these or any other supplements. There is limited research confirming safety during these life stages, so most supplements should be avoided.

Frequently asked questions about natural sleep aids

Some natural sleep aids, including melatonin, can be effective. Other herbal options, such as valerian root and passionflower, have produced mixed results.

While some studies and personal reports suggest that natural sleep aids may help, more research is still needed.

Natural sleep aids like the ones discussed here are generally considered safer than prescription sleep medications because they tend to have fewer side effects.

Even so, choosing a high-quality product from a reputable brand is important, because the Food and Drug Administration (FDA) does not regulate herbal supplements in the same way it regulates medications.

Look for products independently tested for heavy metals, toxins, and contaminants. You may also want supplements made in third-party certified facilities.

Also, even natural sleep aids are meant to be a short-term option. If you have ongoing trouble sleeping, it is best to speak with a healthcare professional to rule out any underlying cause.

Diphenhydramine and doxylamine succinate are over-the-counter antihistamines. They are sometimes used as sleep aids, but that is not their main purpose.

There is no strong evidence that they work well for sleep, and they can cause side effects.

Older adults, especially those with kidney or liver problems, should not use diphenhydramine.

It is best not to use OTC sleep aids regularly, because doing so may lead to dependence or tolerance. If you do use them, keep it occasional and avoid using them for more than 2 weeks at a time. If sleep problems continue, talk with a healthcare professional.

The Bottom Line

Remember that getting enough high-quality sleep is just as important to overall health as eating well and exercising regularly.

Still, many people struggle to fall asleep, wake up often, or feel unrested after sleeping. That can make it harder to maintain good health and well-being.

Before turning to medication, try building better sleep habits into your routine, such as keeping electronics out of the bedroom and reducing caffeine before bedtime.