10 Best Sleep Supplements Backed by Pharmacists

If you’ve found yourself tossing and turning at night or waking up in the wee hours unable to go back to sleep, you’re not alone. About 1 in 6 adults deal with insomnia. 

Natural supplements are a popular treatment option. But is there evidence they actually work? 

Let’s review 10 of the best sleep supplements and what the science says about their effects.

1. Melatonin

Melatonin is one of the most popular and well-studied sleep supplements. Your body makes melatonin in response to darkness, and it helps your body relax and prepare to sleep.

Melatonin supplements may help you fall asleep faster. And delayed-release formulas may help you stay asleep too. Melatonin may also help with jet lag or problems with your internal body clock (circadian rhythm). 

What to know: It’s best to take melatonin 1 to 2 hours before bedtime. The dosage isn’t well defined, but 2 mg is a reasonable place to start.

Side effects: Melatonin can cause side effects, such as nausea and dizziness, especially at higher doses. Because of this, doses over 8 mg aren’t recommended. It can also interact with other medications, such as antidepressants and blood thinners.

2. Magnesium

Magnesium is often mentioned when it comes to sleep. But unlike melatonin, there’s not much evidence behind magnesium as a sleep supplement.

Most clinical studies on magnesium for sleep have mixed results. But it may help relieve leg cramps, which can interfere with sleep if they happen at night.

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What to know: Most experts don’t recommend taking magnesium unless your levels are low and your healthcare team says it’s OK.

Side effects: Too much magnesium can cause diarrhea, nausea, and flushed skin. The risk for high magnesium levels goes up if you have kidney problems.

3. Tryptophan and 5-HTP

L-tryptophan (or tryptophan) is an amino acid that’s often associated with making you sleepy. It’s broken down into 5-hydroxytryptophan (5-HTP), which the body uses to make serotonin and melatonin. This has led to the belief that tryptophan or 5-HTP supplements can help you sleep.

Studies suggest tryptophan supplements can help:

• Improve sleep quality

• Improve sleep in people with REM sleep disorders due to Parkinson’s disease

• Lessen sleep terrors in children

5-HTP and tryptophan supplements may also help lift mood, which can help with sleep problems due to depression or anxiety.

What to know: There’s not a clear recommendation for 5-HTP dosing, but it can start around 100 mg to 300 mg. Higher doses are often used for mood effects.

Side effects: Tryptophan side effects include tremor, nausea, and dizziness. They’re more likely at doses over 5 g per day. 5-HTP side effects include nausea, heartburn, and headache. High doses have been linked to severe stomach issues and muscle spasms.

You shouldn’t take L-tryptophan and 5-HTP together. And you shouldn’t combine either one with antidepressants, certain migraine medications, or St. John’s wort. These medications and supplements all raise serotonin levels, and there’s a risk for serotonin syndrome if you take them together. 

It’s best to talk to your primary care provider before taking tryptophan or 5-HTP. They can make sure there aren’t any drug interactions to worry about and recommend a safe dose to try. 

4. L-theanine

L-theanine (or theanine) is an amino acid that may help you relax without making you drowsy. 

Tea leaves naturally contain theanine — especially green teas. This may be why a warm cup of decaffeinated tea is a relaxing bedtime routine for many people.

Some small studies show that theanine supplements may help with sleep. But its main role seems to be reducing stress. There’s limited evidence that it helps with sleep problems unrelated to stress and anxiety.

What to know: Most studies used doses of 200 mg of theanine for sleep. And up to 250 mg is recognized as safe by the FDA. 

Side effects: L-theanine doesn’t seem to cause any significant side effects, even at high doses. So it’s likely a safe option to try. Just be sure to let your healthcare team know you’re taking it.

Keep in mind: If you’re consuming theanine in tea, caffeine and other ingredients may also be present. And these ingredients can have other side effects and drug interactions to be aware of.

5. Cannabidiol (CBD)

Cannabidiol (CBD) is an active ingredient found in cannabis. It’s available over the counter (OTC) in most states and is often marketed as a sleep aid. 

A review of clinical studies showed that CBD may help improve sleep. But insomnia wasn’t the main focus of these studies, so more information is needed.

What to know: There’s not a standard dose of CBD for sleep. But it’s helpful to note that low doses of CBD can be stimulating, while higher doses are more sedating.

Side effects: CBD side effects include diarrhea, nausea, and decreased appetite. And it can interact with other medications, such as antidepressants, blood thinners, and anti-seizure medications. So it’s best to talk to a healthcare professional before trying it.

6. Valerian

Valerian is a plant that has been used for sleep as far back as ancient Rome. Scientists don’t know exactly how valerian works. But it may raise levels of a chemical messenger known as GABA (gamma-aminobutyric acid). And higher GABA levels can help improve sleep.

Studies on valerian as a sleep aid have mixed results. The American Academy of Sleep Medicine doesn’t recommend valerian for chronic sleep issues. But it’s likely safe for short-term use (28 days or less).

What to know: Doses of 400 mg to 600 mg of valerian were most common in clinical studies. But there are different formulations available, and there’s not a standard dosage recommended for sleep. 

Side effects: Valerian side effects include headache, nausea, and dry mouth. And you shouldn’t take it with alcohol or other medications that make you drowsy.

7. GABA

As mentioned, GABA is a chemical messenger with relaxing and sleep-promoting effects. And GABA supplements are another popular option for sleep.

Studies suggest GABA supplements may help you fall asleep faster, but they can take 1 to 8 weeks to work. And they don’t seem to affect sleep quality or help you stay asleep longer.

What to know: Doses of 100 mg to 300 mg of GABA were used for sleep in clinical studies. 

Side effects: It doesn’t seem to cause any serious side effects. But GABA can lower blood pressure, which could be an issue if you’re taking other medications that also lower blood pressure.

8. Chamomile (Apigenin)

Chamomile is another plant that’s been used as medicine throughout history. It’s mainly found in the form of tea. But apigenin, an active ingredient in chamomile, is also sold as a sleep-promoting supplement.

Chamomile may help improve the quality of your sleep. But it doesn’t seem to help with insomnia. There aren’t any quality studies on apigenin supplements and sleep either.

What to know: It may not do much, but chamomile is considered safe when consumed as a tea. And it may be safe when taken short term as a supplement. 

Side effects: Chamomile side effects include dizziness and nausea. And it can interact with certain blood thinners and transplant medications. So talk to your primary care provider before trying chamomile or apigenin for sleep.

9. Vitamin D

Vitamin D is important for bone, muscle, and immune system health. But it might also play a significant role in sleep regulation. Vitamin D may play a role in melatonin production, and deficiency has been linked to poor sleep quality.

According to clinical research, vitamin D supplements may be able to help improve sleep, but there’s a wide range of protocols. One good quality study found that it can improve sleep quality, latency, and duration.

What to know: Dosage for vitamin D varies, based on the study. The most robust study (mentioned above) used 50,000 IU of vitamin D every 2 weeks for 8 weeks. But your best bet is to ask your primary care provider to order blood testing to determine your vitamin D level. Then they can guide you on the right supplement dose. 

Side effects: Vitamin D supplements are unlikely to cause side effects, but it’s possible to take too much.

10. Passionflower

Passiflora incarnata or passionflower is another plant that has been used for sleep due to its sedative effects. Typically, its leaves and flowers are used to make herbal teas. Animal studies suggest passionflower affects GABA transmission in the brain. 

Few clinical studies are available regarding passionflower for sleep. One trial suggests that it may help improve sleep quality in healthy adults. Another found that it can increase total sleep time in people with insomnia, but there was no effect on other sleep parameters. More research is needed before knowing whether it might work for insomnia.

Side effects: Passionflower products may cause mild gastrointestinal side effects. And they shouldn’t be used with other sedative medications (like benzodiazepines) or substances (like alcohol). 

How do you choose the best sleep supplement?

There are several things to consider when choosing a sleep supplement:

• Do you need help falling asleep, staying asleep, or both?

• What other medications are you taking?

• What’s causing your sleep issues?

• Do you have other health conditions?

For example, if you’re taking an antidepressant, then melatonin, tryptophan, and 5-HTP aren’t recommended. And if you’re having trouble staying asleep, GABA is unlikely to help.

Your best bet is to talk to your healthcare team or pharmacist. They can recommend a supplement based on your specific needs.

Good to know: OTC supplements aren’t regulated the same way that prescription medications are. So there’s always a risk that they may contain ingredients that are different from what’s on the label. Look for certified brands, and only purchase supplements from trusted sources to help protect your safety.

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Written by:

Jill Barat, PharmD

Jill Barat, PharmD has 10 years of experience as a pharmacist, including as the pharmacist in charge at an independent sterile and non-sterile compounding pharmacy. She was also head of medical content for a telemedicine company.

Edited by:

Alex Eastman, PhD, RN

Alex Eastman, PhD, RN, is a California-based registered nurse and staff medical editor at GoodRx, where he focuses on clinical updates and Latino health.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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