Best Supplements for Sleep: 11 Options Ranked by the Evidence

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Most “best sleep supplement” lists rank products by how well they sell. We ranked them by evidence instead. We read the NIH sleep guidance, the two main US insomnia guidelines and the systematic reviews behind each ingredient, then graded each one on how strong the research really is.

The ranking covers ingredients, not brands. Two products with the same ingredient can differ a lot, especially with melatonin, so the second half of this guide shows how to judge a label.

How did we rank these sleep supplements?

Each ingredient gets one of four grades, based on the size, quality and independence of the research we found:

• Moderate: several pooled trials show a small but consistent effect on at least one part of sleep.
• Limited: some controlled trials show a benefit, but they are small, low quality or in a narrow group of people.
• Weak: tiny or pilot studies only, or larger reviews that found no real benefit.
• Avoid: no good evidence for sleep plus a real safety or legal problem.

No supplement on this list is approved by the FDA to treat insomnia. The FDA does not review supplements for safety or effectiveness before they are sold.^[3] A grade tells you how much the research supports an ingredient, not that it is right for you.

Should you try a supplement before anything else?

Usually not, if your sleep problem has lasted months. The American College of Physicians recommends that all adults with chronic insomnia get cognitive behavioral therapy for insomnia, called CBT-I, as the first treatment.^[5] NCCIH calls CBT-I the most strongly recommended treatment for insomnia.^[1]

CBT-I is a 6 to 8 week program that changes the habits and thoughts that keep you awake. It can be done in person, by phone or online.^[3] The National Heart, Lung, and Blood Institute defines chronic insomnia as trouble sleeping 3 or more nights a week for more than 3 months that another health problem does not fully explain.^[4]

Supplements make more sense for short-term problems, such as jet lag, or as something to discuss with your doctor alongside CBT-I.

1. Melatonin: best for jet lag and a late body clock

Evidence: Moderate

Melatonin is a hormone your brain makes in response to darkness.^[2] As a supplement it has the most research of anything on this list. A meta-analysis of 19 studies with 1,683 people found it helped people fall asleep about 7 minutes faster and sleep about 8 minutes longer.^[7]

Its best use is timing problems. NCCIH says it may help with jet lag and shift work.^[1] In a 2018 trial of 307 people with a delayed body clock, melatonin taken 1 hour before a set bedtime helped them fall asleep an average of 34 minutes earlier.^[2]

For long-term insomnia in adults it is a different story. The American Academy of Sleep Medicine suggests not using it for chronic insomnia,^[6] a 2022 review of 24 trials found no significant benefit in adults,^[8] and a large Lancet analysis found no overall material benefit.^[9]

Safety: short-term use appears safe for most people, but long-term safety is not established. Side effects include headache, dizziness, nausea and sleepiness. People with epilepsy or on blood thinners need medical supervision, and older adults may feel drowsy the next day.^[2]

Children: poison center reports of melatonin in children and teens rose from 8,337 in 2012 to 52,563 in 2021.^[2] The American Academy of Sleep Medicine says to treat melatonin like any medicine, keep it out of reach, and talk to a pediatric professional first.^[12]

Why does the melatonin label matter so much?

Because many labels are wrong. A 2017 study of 31 melatonin supplements found content ranged from 83 percent below to 478 percent above the label, and 26 percent contained serotonin.^[10] A 2023 study of 25 melatonin gummies sold in the US found 22 were inaccurately labeled, with 74 to 347 percent of the stated amount. One contained no melatonin at all, but did contain CBD.^[11]

The research doses are small. The trials behind the sleep academy’s guideline used 2 mg of prolonged-release melatonin.^[6] If you use it, look for a low dose and a product with a USP Verified mark, and keep it out of children’s reach. Many accidental poisonings in young children involved flavored products such as gummies.^[12][1]

2. L-theanine: small gains in how well you feel you slept

Evidence: Limited

L-theanine is an amino acid found in tea. A 2025 meta-analysis of 19 studies with 897 people found small improvements in how fast people felt they fell asleep, how they functioned the next day and overall sleep quality.^[13]

The catch: many studies tested L-theanine mixed with other ingredients, and few included people with diagnosed insomnia. The reviewers said studies of pure L-theanine are still needed.^[13] Trials have used 50 to 900 mg a day, and another review described 200 to 450 mg a day as the range that looked safe and helpful in adults.^[14]

Safety: reviewers describe it as safe in the doses studied, but we found no government safety page for it. Check with your pharmacist if you take other medicines.

3. Magnesium: may help older adults fall asleep, but the studies are weak

Evidence: Limited

NCCIH says there is very little research on magnesium for insomnia.^[1] The best pooled data comes from 3 small trials in 151 older adults. Magnesium helped them fall asleep about 17 minutes faster than placebo, but total sleep time did not change significantly and the evidence was rated low to very low quality.^[15]

A wider 2023 review of 9 studies with 7,582 people found the controlled trials contradicted each other.^[16] The trials used 320 to 729 mg of elemental magnesium a day, as magnesium oxide or citrate.^[15] No research we found shows glycinate or any other form is better for sleep.

Safety: the upper limit from supplements is 350 mg a day for adults. Higher amounts can cause diarrhea, nausea and cramping.^[1] Magnesium can interact with some antibiotics, osteoporosis drugs, diuretics and acid-reducing medicines, so ask your pharmacist about timing.^[17]

4. Lavender oil capsules: helps sleep mainly by easing anxiety

Evidence: Limited

A specific oral lavender oil product, Silexan, was tested at 80 mg a day in 212 people with anxiety for 10 weeks. Their sleep improved, but 98.4 percent of that effect was explained by their anxiety getting better.^[18] One co-author was linked to the maker.

NCCIH says oral lavender might help anxiety but notes small studies and a lack of independent funding and testing. It is unclear whether lavender aromatherapy helps sleep or insomnia.^[19] If anxiety keeps you awake, this is worth discussing with your doctor. If not, there is little reason to expect it to help.

Safety: side effects include diarrhea, headache, nausea and burping. Tell your doctor if you take sedatives or have surgery coming up. Safety in pregnancy is unknown.^[19]

5. Glycine: tiny studies from one manufacturer

Evidence: Weak

Glycine is an amino acid. In a study of 10 healthy men whose sleep was cut short, 3 g of glycine before bed reduced next-day tiredness.^[20] The studies we found were very small and written by researchers at a company that makes glycine. We found no systematic review.

That does not mean glycine fails. It means there is not enough independent evidence to say it works.

6. Tart cherry juice: two very small trials

Evidence: Weak

In 20 healthy adults, a week of tart cherry juice concentrate increased time asleep and sleep efficiency.^[21] In a pilot study of adults over 50 with insomnia, only 8 people finished. Sleep time rose by 84 minutes on lab tests, but their insomnia scores did not improve significantly.^[22]

One detail from that pilot matters more than the result: 3 of the 11 volunteers turned out to have sleep apnea.^[22] Poor sleep is sometimes a medical problem, not a supplement problem.

7. Valerian: popular, but the best reviews found no real benefit

Evidence: Weak

A meta-analysis of 18 trials found valerian changed time to fall asleep by less than a minute, which was not significant. People were slightly more likely to say they slept better, but no benefit showed up on objective measures.^[23] A 2024 review of 8 systematic reviews concluded valerian has no evidence of efficacy for insomnia.^[24]

The American Academy of Sleep Medicine suggests not using it for chronic insomnia,^[6] and in a 391-person trial neither valerian nor kava beat placebo.^[33]

Safety: doses of 300 to 600 mg a day have been used with apparent safety for up to 6 weeks. Side effects include headache, stomach upset and vivid dreams. Do not combine it with alcohol or sedatives.^[25]

8. Chamomile: fine as a tea, not proven for insomnia

Evidence: Weak

NCCIH says there is very little information on chamomile and insomnia. The one insomnia trial in a 2019 review found no benefit.^[26] Small trials in other groups suggested better sleep quality, and the reviewers called for larger trials.^[27]

Safety: it is likely safe in the amounts found in tea. Allergic reactions can happen, especially if you are allergic to ragweed, chrysanthemums, marigolds or daisies. It may weaken birth control pills and has been reported to interact with warfarin.^[26]

9. Tryptophan and 5-HTP: limited data and real interaction risks

Evidence: Weak

NCCIH says there are very limited data on these for insomnia, and the American Academy of Sleep Medicine suggests not using tryptophan for chronic insomnia.^[1][6] A 2022 meta-analysis could pool only 4 studies. Tryptophan reduced time awake during the night, but did not change other parts of sleep.^[28]

Safety: L-tryptophan taken with medicines that affect serotonin, including many antidepressants, may cause life-threatening serotonin toxicity. L-tryptophan supplements were pulled in 1989 after a contamination outbreak.^[1]

10. CBD: no good sleep evidence and not a legal supplement

Evidence: Avoid

A review of 12 studies with 250 people found insufficient evidence to support cannabinoid therapies for any sleep disorder.^[1][30] The FDA has concluded that CBD cannot be legally sold as a dietary supplement.^[29]

Safety: CBD has been linked to liver injury, harm to the male reproductive system and interactions with other drugs.^[1] Some melatonin gummies tested in 2023 also contained CBD.^[11]

11. Kava: a liver risk that outweighs any sleep benefit

Evidence: Avoid

There is very little research on kava for insomnia.^[1] The bigger issue is safety. Kava products have been linked to rare cases of liver injury, some serious or fatal, including drinks prepared with water.^[31]

Never combine kava with alcohol, benzodiazepines or other sedatives.^[31]

When should you see a doctor about sleep?

See your doctor if poor sleep has become a regular problem, and before trying any supplement if you are pregnant, breastfeeding, giving one to a child or taking medicines. Get checked soon if you notice:

• loud snoring, gasping for air, or breathing that stops and starts during sleep^[32]
• struggling to stay awake during the day, morning headaches or a dry mouth^[32]
• trouble sleeping 3 or more nights a week for more than 3 months^[4]

Those can be signs of sleep apnea, which may need a sleep study, not a supplement.^[32] Over-the-counter sleep aids that contain antihistamines can be unsafe for some people, so talk to your doctor before taking them as well.^[3]

How do you choose a sleep supplement safely?

1. Pick the ingredient for your problem. Melatonin is for timing, such as jet lag. If anxiety keeps you awake, talk to your doctor about that first.
2. Use the lowest dose that was studied. More is not better. Magnesium has a 350 mg daily limit from supplements.^[1]
3. Avoid blends with hidden doses. Many sleep formulas combine several ingredients in one total weight. You cannot compare that with the research. See how to read a Supplement Facts label.
4. Be careful with words on the label. NCCIH warns that “standardized”, “verified” or “certified” on a label does not guarantee quality, and natural does not always mean safe.^[1]
5. Check your medicines. Tell your doctor or pharmacist about every supplement you take.^[1][3]
6. Give it a fair test and stop if nothing changes. Keep a short sleep diary so you can judge honestly and share it with your doctor.^[34]

Our verdict: what is the best supplement for sleep?

For jet lag or a body clock that runs late, low-dose melatonin has the best evidence of any sleep supplement. For everyday insomnia, no supplement has strong evidence, and the honest answer is that CBT-I works better than anything on this list.

L-theanine, magnesium and lavender oil capsules have some promising signals, but the studies are small. Valerian, chamomile, glycine, tart cherry and tryptophan are weak bets. Skip CBD and kava.

Read more in sleep support and mood, stress and sleep, or see how we review supplements.

Sources

1. Sleep Disorders and Complementary Health Approaches. NCCIH, National Institutes of Health, updated May 2024.
2. Melatonin: What You Need To Know. NCCIH, updated May 2024.
3. Insomnia: Treatment. National Heart, Lung, and Blood Institute, 2022.
4. What Is Insomnia?. National Heart, Lung, and Blood Institute, 2022.
5. Management of Chronic Insomnia Disorder in Adults: A Clinical Practice Guideline. Qaseem A et al., American College of Physicians, Annals of Internal Medicine, 2016.
6. Clinical Practice Guideline for the Pharmacologic Treatment of Chronic Insomnia in Adults. Sateia MJ et al., American Academy of Sleep Medicine, J Clin Sleep Med, 2017.
7. Meta-analysis: melatonin for the treatment of primary sleep disorders. Ferracioli-Oda E et al., PLoS One, 2013.
8. Efficacy of melatonin for chronic insomnia: systematic reviews and meta-analyses. Choi K et al., Sleep Medicine Reviews, 2022.
9. Comparative effects of pharmacological interventions for acute and long-term management of insomnia disorder in adults. De Crescenzo F et al., The Lancet, 2022.
10. Melatonin natural health products and supplements: presence of serotonin and significant variability of melatonin content. Erland LA, Saxena PK, J Clin Sleep Med, 2017.
11. Quantity of melatonin and CBD in melatonin gummies sold in the US. Cohen PA et al., JAMA, 2023.
12. Health Advisory: Melatonin Use in Children and Adolescents. American Academy of Sleep Medicine, 2022.
13. The effects of L-theanine consumption on sleep outcomes: a systematic review and meta-analysis. Bulman A et al., Sleep Medicine Reviews, 2025.
14. Examining the effect of L-theanine on sleep: a systematic review of dietary supplementation trials. Cotter J et al., Nutritional Neuroscience, 2026.
15. Oral magnesium supplementation for insomnia in older adults: a systematic review and meta-analysis. Mah J, Pitre T, BMC Complementary Medicine and Therapies, 2021.
16. The role of magnesium in sleep health: a systematic review of available literature. Arab A et al., Biological Trace Element Research, 2023.
17. Magnesium: Fact Sheet for Health Professionals. NIH Office of Dietary Supplements.
18. Beneficial effects of Silexan on sleep are mediated by its anxiolytic effect. Seifritz E et al., Journal of Psychiatric Research, 2019.
19. Lavender. NCCIH, updated February 2025.
20. The effects of glycine on subjective daytime performance in partially sleep-restricted healthy volunteers. Bannai M et al., Frontiers in Neurology, 2012.
21. Effect of tart cherry juice on melatonin levels and enhanced sleep quality. Howatson G et al., European Journal of Nutrition, 2012.
22. Pilot study of the tart cherry juice for the treatment of insomnia. Losso JN et al., American Journal of Therapeutics, 2018.
23. Effectiveness of valerian on insomnia: a meta-analysis of randomized placebo-controlled trials. Fernandez-San-Martin MI et al., Sleep Medicine, 2010.
24. Does valerian work for insomnia? An umbrella review of the evidence. Valente V et al., European Neuropsychopharmacology, 2024.
25. Valerian. NCCIH, updated May 2025.
26. Chamomile. NCCIH, updated November 2024.
27. Chamomile: systematic review and meta-analysis of randomized controlled trials. Hieu TH et al., Phytotherapy Research, 2019.
28. The impact of tryptophan supplementation on sleep quality: a systematic review, meta-analysis, and meta-regression. Sutanto CN et al., Nutrition Reviews, 2022.
29. FDA Regulation of Cannabis and Cannabis-Derived Products, Including Cannabidiol (CBD). US Food and Drug Administration.
30. Cannabinoid therapies in the management of sleep disorders: a systematic review. Suraev AS et al., Sleep Medicine Reviews, 2020.
31. Kava. NCCIH, updated April 2025.
32. Sleep Apnea: Symptoms. National Heart, Lung, and Blood Institute, 2025.
33. An internet-based randomized, placebo-controlled trial of kava and valerian for anxiety and insomnia. Jacobs BP et al., Medicine, 2005.
34. Insomnia: Symptoms. National Heart, Lung, and Blood Institute, 2022.

Grace Whitaker

Grace Whitaker is the health editor at Health Forge Daily. She reads supplement labels line by line, checks each ingredient and dose against published research, and tracks refund policies and customer complaints before a product gets a verdict. She is not a doctor, so every review points readers back to their own physician for medical decisions.

This article is for general information and is not medical advice. Supplements are not evaluated by the FDA and are not intended to diagnose, treat, cure or prevent any disease. Check with your doctor before you start any supplement.