Sleep Better With These 9 Sleep Supplements

• Melatonin|
• Valerian|
• L-Theanine|
• Probiotics|
• Vitamin D|
• Ashwaghanda|
• Magnesium|
• Saffron|
• Tryptophan|
• Beyond Supplements|

If you’ve ever gone through a period of poor sleep, you know how much it can affect everything—your energy, focus, mood, and even digestion. I’ve been there myself. For years, sleep was one of my biggest personal health challenges, and it took a lot of trial and error to find what truly helps.

Over time, I discovered that lifestyle habits such as daytime light exposure, meal timing, and stress management make the biggest impact for most of us, but the right sleep supplements can also help restore balance and improve sleep quality. The key is knowing which ones are worth trying and which are more hype than help.

Below, I’ve ranked nine natural sleep supplements in order of the strength of their supporting evidence, from the most well-studied to those with promising but still emerging research.

1. Melatonin

Melatonin is a natural hormone your brain makes to regulate sleep-wake cycles, helping you wind down to prepare for sleep. Melatonin supplements are used to mimic its effects. Though not FDA-approved, supplemental melatonin is considered a first-line treatment for insomnia—it’s generally safe with few side effects 1.

A meta-analysis—a high-quality study of studies—found that melatonin may improve sleep quality, especially in people with respiratory or metabolic conditions and in those with specific sleep disorders 2. Another meta-analysis reported that melatonin helped children and adolescents with chronic insomnia fall asleep faster and stay asleep longer, though results for adults were much less consistent 3.

In other words, melatonin can be a useful tool for certain groups, but it’s unlikely to fix long-term insomnia on its own. For most adults, it’s best used short-term—to reset your sleep timing after travel, a schedule change, or a stretch of late nights.

How to use it wisely

I have my clients start low, around 0.3–1 mg, about an hour before bed. Melatonin is generally safe and non-toxic, but higher doses or extended-release forms can sometimes cause mild side effects like drowsiness, daytime sleepiness, nausea, or headaches. There’s no sign that people build a tolerance or become addicted to it, though a few reports suggest it might affect blood sugar control in some cases 1. If you are pregnant or breastfeeding, it’s important to check with your health care provider before taking melatonin.

Bottom line

Melatonin is one of the most researched sleep supplements. It won’t solve every sleep issue, but it can be a safe and effective short-term aid for resetting your rhythm and easing occasional sleep disruptions.

2. Valerian

Valerian root has been used for centuries as a natural remedy for restlessness and poor sleep, and today it’s a common herbal sleep supplement. It’s thought to work by gently increasing levels of calming neurotransmitters like GABA, which help quiet the nervous system and promote relaxation 4.

A meta-analysis found that valerian root may safely improve sleep quality and reduce anxiety 5. However, results across studies were inconsistent—likely because valerian products can vary widely in strength and quality. Whole-root preparations or blends that combine valerian with other calming herbs (like passionflower or lemon balm) often perform better in trials than isolated extracts.

Still, for people who have trouble winding down or who feel “tired but wired” at bedtime, valerian may be a gentle way to promote better rest without next-day grogginess.

How to use it wisely

Most studies used 450–1,410 mg of valerian whole root/rhizome, taken about 30 minutes to one hour before bedtime 5. Look for standardized preparations from reputable brands—herbal quality matters here. It’s generally considered safe for short-term use, though a small number of people may get a mild headache, dizziness, or stomach upset, and high doses may cause slight next-day drowsiness 4. If you’re pregnant or breastfeeding, please consult your doctor before trying valerian.

Bottom line

Valerian may not work for everyone, but as far as herbal sleep supplements go, it’s a safe and natural option that can help calm an overactive mind and ease the transition into sleep—especially when stress or tension are part of the problem.

3. L-Theanine

L-theanine is an amino acid naturally found in tea leaves. It’s absorbed quickly and can cross into the brain, where it affects chemicals like dopamine, serotonin, and GABA. Unlike caffeine, which stimulates the brain, L-theanine can promote relaxation and lower stress and blood pressure while possibly improving several aspects of sleep quality 6.

A meta-analysis found that L-theanine modestly improved how quickly people fell asleep, reduced daytime fatigue, and enhanced overall sleep quality 6. These results aren’t dramatic, but they are consistent, especially when pure L-theanine (not combined with caffeine) was used. 

How to use it wisely

Researchers note that more work is needed to confirm ideal dosing, but several studies found benefits with 200 mg taken once in the morning and once in the evening 6. It’s typically well tolerated—the most commonly reported side effects were mild headaches, digestive issues, or occasional sleepiness. Some people taking higher doses (450–900 mg/day) have reported sleep disturbances, drowsiness, fatigue, irritability, and trouble concentrating 6. If you’re pregnant or breastfeeding, check with your doctor before using it.

Bottom line

If stress, overthinking, or that “tired but wired” feeling keep you awake, L-theanine is a safe and often effective natural sleep supplement for calming the mind and supporting deeper, more restorative rest.

4. Probiotics

It may sound surprising, but supporting your gut can have a measurable impact on how well you sleep. The gut and brain communicate constantly through what’s known as the gut–brain axis, and the microbes in your digestive system play a key role in producing neurotransmitters like serotonin and GABA—both of which influence sleep quality 7.

A meta-analysis found that people taking probiotic supplements reported better overall sleep quality, as measured by standard sleep questionnaires 8. Participants also tended to feel more refreshed upon waking and less fatigued during the day. 

Another meta-analysis found that probiotics modestly improved sleep quality scores and reduced depression symptoms in people with insomnia, but they didn’t significantly affect total sleep time or how quickly people fell asleep 7. 

Though some studies had small sample sizes or varying quality, the evidence consistently points toward a modest but real benefit for sleep, especially in people dealing with stress, inflammation, or digestive issues 7

This connection likely goes both ways: Poor sleep can disrupt the microbiome, and an imbalanced microbiome can, in turn, make sleep worse. For that reason, I often think of probiotics as foundational sleep supplements—not because they make you sleepy, but because they support the systems that help your body rest naturally.

How to use them wisely

I recommend my clients take a broad-spectrum, high-quality probiotic with well-studied species such as Lactobacillus and Bifidobacterium, with or without other strains like Saccharomyces boulardii. Taking a multi-strain probiotic may be extra beneficial. Consistency matters more than timing—daily use for at least four weeks is ideal to see an effect.

Bottom line

If bloating, stress, or inflammation are contributing to poor sleep, probiotics may help restore balance and improve sleep quality from the inside out. For many people, they’re a highly supportive sleep supplement to include in a root-cause approach to better rest.

5. Vitamin D

You probably know vitamin D for its role in immune and bone health—but it may also play an important role in regulating sleep. Receptors for vitamin D are found throughout the brain, including in areas that help control the body’s circadian rhythm and melatonin production. Low levels of vitamin D have been linked with trouble sleeping, waking up at night, or sleeping less 9.

A meta-analysis found that vitamin D supplementation improved sleep quality scores on a standard sleep questionnaire 9. Observational research suggests the sleep benefits of vitamin D supplements may be more noticeable in people who start out with low vitamin D levels. 

Evidence for longer total sleep time or improvements in sleep disorders was less consistent, but overall, vitamin D appeared to support more restful sleep—and this may be especially true for those with a deficiency 9.

How to use it wisely

Vitamin D levels can vary widely, so it’s best to test before supplementing. Many adults benefit from 1,000–2,000 IU per day, though higher doses may be appropriate short-term if levels are very low 10. Because vitamin D is fat-soluble, you’ll absorb it better if you take it with a meal that contains healthy fats. Pairing it with vitamin K may help direct calcium to the bones and away from soft tissues.

Bottom line

If you’re low in vitamin D, bringing your levels back to normal may improve your sleep quality, mood, and overall health. Among sleep supplements, vitamin D stands out as a simple, low-risk option with benefits that extend far beyond better rest.

For extra support, see our Vitamin D + K formula.

6. Ashwagandha

Ashwagandha is one of the most well-studied adaptogenic herbs—natural compounds that can help the body adapt to stress. When cortisol (your main stress hormone) stays elevated into the evening, it can make it hard to fall asleep or stay asleep. Ashwagandha may work by supporting a more balanced stress response and reducing cortisol levels, which may help improve sleep quality 11.

A meta-analysis found that ashwagandha supplementation reduced anxiety and improved multiple measures of sleep, including how long it took people to fall asleep and how rested they felt the next morning 12. 

How to use it wisely

Studies of how ashwagandha affects sleep have used 120–600 mg of a standardized root extract (often labeled Withania somnifera) taken once daily 11. Ashwagandha is generally safe for up to three months, with mild side effects like nausea, loose stools, or drowsiness. Rarely, it may affect the liver, thyroid, or interact with medications. Pregnant women and men with hormone-sensitive prostate cancer are usually advised to avoid it 11.

Bottom line

Ashwagandha is an herbal sleep supplement that may reduce stress-related sleep issues. If your insomnia is tied to racing thoughts, tension, or burnout, this gentle adaptogen may help calm your system and promote more restorative rest over time.

7. Magnesium

Magnesium plays a vital role in hundreds of processes in the body—including muscle relaxation, nerve signaling, and the regulation of melatonin and GABA, two key compounds that promote sleep 13. Low magnesium levels are more likely to occur in older people and in anyone with gastrointestinal diseases, type 2 diabetes, or alcohol dependence 14.

Observational research suggests that adequate magnesium—through diet or supplements—may be linked to better sleep quality, less daytime sleepiness, and easier sleep onset 13. In older adults, a meta-analysis found that magnesium oxide or magnesium citrate supplements (320–729 mg/day) helped people fall asleep about 17 minutes faster, though total sleep time wasn’t affected 15. 

That said, clinical trial results are mixed, evidence is limited, and longer, higher-quality studies are needed to confirm these effects 13. The good news is that magnesium supplements are generally safe and affordable, so you can easily self-experiment to see whether it helps you fall asleep faster.

How to use it wisely

Magnesium is available in several forms, but not all are equally effective. Magnesium citrate and glycinate are well absorbed and gentle on digestion, making them ideal for nighttime use. Magnesium oxide, though common, is less bioavailable and more likely to cause loose stools 14. The meta-analysis (above) found that a daily dose of 320–729 mg was effective for older adults 15, but I have my clients start at the lowest dose listed on their magnesium product and work their way up slowly to see what works best.

Bottom line

Magnesium is one of the simplest and most widely used sleep supplements—and for good reason. It may support both physical and mental relaxation, helping to quiet muscle tension and calm an overactive mind. Though it’s not a strong sedative, it’s a safe, foundational nutrient that may make a meaningful difference in sleep quality over time.

You can learn more or try our Magnesium Citrate formula to support deeper, more restorative rest.

8. Saffron

Best known as a vibrant culinary spice, saffron is also showing promise as a gentle mood and sleep supplement 16. Saffron’s active compounds may boost sleep by influencing neurotransmitters (GABA, serotonin, glutamate), increasing evening melatonin, reducing inflammation, and supporting brain and neuron function 17.

Research backs up saffron’s potential. In one meta-analysis, people who took 100 mg of saffron extract daily reported better overall sleep quality and fewer insomnia symptoms compared to those taking a placebo 16. Many also described their sleep as more “restorative”—they woke feeling more refreshed and less fatigued during the day. Just as importantly, saffron didn’t cause any serious side effects.

Because it works by subtly balancing mood and stress hormones, saffron can be especially helpful for people whose sleep issues are tied to tension or low mood 17.

How to use it wisely

Compared with other dosages, 100 mg per day appears to be ideal for improving sleep 16. Because high-quality saffron is expensive and easily adulterated, I always advise clients to choose third-party-tested products from trusted brands. Saffron is well-tolerated and can be taken in the evening or with dinner. If you are pregnant or breastfeeding, please check with your doctor before taking saffron supplements.

Bottom line

Saffron is a promising herbal sleep supplement for people whose sleep struggles overlap with stress or low mood. It’s not as widely studied as magnesium or melatonin, but early research suggests it can promote both calm and deeper sleep—without the side effects of stronger sedatives.

9. Tryptophan

Tryptophan is an amino acid that serves as a building block for serotonin and melatonin—the same neurotransmitters that help regulate sleep. You naturally get tryptophan from protein-rich foods like turkey, eggs, and dairy, but supplementing with it may provide an extra nudge toward better sleep when your levels or conversion pathways are low 18.

A meta-analysis found that L-tryptophan supplements, especially doses of 1 daily gram or more, helped people spend less time awake after falling asleep 19. It didn’t necessarily improve other aspects of sleep, but it did help them stay asleep more consistently through the night. The research base is small, but the evidence so far points to mild but meaningful support for sleep maintenance.

Tryptophan may be particularly helpful for people who wake frequently or feel that their sleep isn’t as deep or restorative as it should be. Because it’s part of the serotonin–melatonin pathway, tryptophan may also support mood balance and stress resilience over time.

How to use it wisely

The meta-analysis (above) found that at least 1 gram of supplemental tryptophan per day had the best results. Most people get about 0.8–1 gram of tryptophan per day in their diet, and up to 4.5 grams a day is generally safe 20 21. That suggests that starting with 1 gram per day and working your way up slowly to about 3 grams may be a safe way to determine whether tryptophan helps you sleep better. If you take medications, are pregnant, or are breastfeeding, make sure to talk to your healthcare provider before taking a tryptophan supplement.

Bottom line

Tryptophan is an amino acid–based sleep supplement that supports the body’s sleep chemistry. If you struggle with middle-of-the-night awakenings or light, easily disrupted sleep, adding a tryptophan supplement may help you stay asleep longer and wake up feeling more refreshed.

Beyond Supplements: Proven Ways to Rebuild Better Sleep

The right sleep supplements can make a real difference, but lasting sleep improvement often comes from approaches that help retrain your body and brain to rest naturally. If you’ve struggled with insomnia or restless nights for a while, these non-supplement therapies are well worth exploring.

Cognitive Behavioral Therapy for Insomnia (CBT-I)

CBT-I is widely considered the most effective treatment for chronic insomnia 22. It’s a structured, short-term program that helps you shift unhelpful sleep habits like clock-watching, worrying about not sleeping, or staying in bed when you’re alert.

A meta-analysis of more than 50 studies found that CBT-I improved both sleep quality and duration whether it was delivered in-person, through telehealth, or even via digital apps 23. Another meta-analysis even found that a prescription digital program called Somryst outperformed both sleep medications and traditional CBT-I for adults with chronic insomnia 24.

Combining CBT-I with gentle supports—such as magnesium, ashwagandha, or L-theanine—has the potential to produce excellent long-term results.

Acupuncture

Acupuncture can also meaningfully improve sleep, especially in people with insomnia or menopause-related sleep problems. Several meta-analyses show that benefits often appear after several sessions, with improvements in total sleep time and overall sleep quality 25 26 27.

For those looking for a body-based, non-drug approach, acupuncture offers a restorative way to promote relaxation and rebalance circadian rhythms.

Mindfulness and Biofeedback

Mindfulness meditation can help quiet a racing mind by teaching you to observe your thoughts and sensations without reacting to them. Biofeedback builds on this idea, using sensors that track your heart rate or muscle tension to teach your body how to relax more efficiently.

Both have shown modest but meaningful improvements in sleep quality for people with chronic insomnia 28.

Together, these approaches can create lasting change—helping you not just fall asleep, but rebuild a healthier, more natural relationship with rest.

Reclaim Your Rest Naturally

There’s no single magic fix for better sleep—but the right combination of habits, mindset, and targeted sleep supplements can make a world of difference.

If you think of sleep as a system rather than a symptom, the path forward becomes clearer. Start by supporting your foundations: consistent light exposure, balanced nutrition, and a healthy gut. Then, if you need extra help, reach for gentle supports that match your needs—magnesium for relaxation, L-theanine for a calm mind, ashwagandha or saffron for stress resilience, or melatonin for resetting your internal clock.

Sleep is a signal of overall balance. When you restore that balance—physically, mentally, and biochemically—your body often remembers how to rest on its own.

If you’ve been struggling with poor sleep, fatigue, or stress-related insomnia, our team can help you identify what’s standing in the way of restorative rest and build a personalized plan that works for you. Book an appointment today.

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