Sleep is essential for physical and mental restoration, yet millions struggle with falling or staying asleep. Whether it's occasional sleeplessness or chronic insomnia, poor sleep can drain your energy, dampen your mood, and reduce your focus. While lifestyle changes and therapy are often first-line solutions, certain natural supplements can support a more restful night’s sleep. Below is a curated list of 11 evidence-backed supplements that may help improve sleep quality.

1. Melatonin

Melatonin is a hormone your brain naturally releases in response to darkness. It helps regulate your internal clock and promotes drowsiness. People with delayed sleep phase disorder or jet lag often benefit from melatonin supplements. It's most effective when taken 1–2 hours before bedtime, with common adult doses up to 8 mg considered safe for short-term use.

2. Valerian Root

Valerian root comes from a medicinal herb that may raise levels of GABA in the brain—a chemical that encourages relaxation and reduces anxiety. Some research supports its use for sleep improvement, though results are mixed. Recommended doses range from 300 to 600 mg before bedtime, but taking more may result in morning grogginess.

3. Tart Cherry Juice

Tart cherry juice naturally contains melatonin and has antioxidant and anti-inflammatory properties. Several small studies have found that drinking it may enhance sleep duration and reduce insomnia symptoms. A daily serving of 240–480 ml, taken a couple of hours before bed, may help without needing additional supplements.

4. Magnesium

Magnesium supports numerous bodily functions, including muscle relaxation and nerve function. It may also help regulate the body’s internal clock. Though research is mixed, doses above 500 mg per day for more than eight weeks have been associated with improved sleep quality. However, high doses can lead to digestive issues like diarrhea or cramping.

5. Tryptophan

Tryptophan is an amino acid your body converts into serotonin and melatonin. Found in foods and supplements, it promotes relaxation and may shorten the time it takes to fall asleep. Effective doses usually start around 1 gram, taken 20–60 minutes before bed. Common side effects include bloating, dry mouth, and mild nausea.

6. L-Theanine

L-theanine is a compound found in green tea that encourages calmness by increasing GABA and dopamine levels in the brain. It’s known to reduce stress and support better sleep, especially when combined with magnesium or other calming nutrients. Typical doses range from 200 to 400 mg, and users report mild drowsiness or headaches.

7. Glycine

Glycine is a naturally occurring amino acid that can lower body temperature and signal the brain it's time to rest. Studies suggest 3 grams taken before bed can improve sleep quality and reduce fatigue the following day. It’s generally safe up to 6 grams daily, with occasional mild side effects like nausea or stomach discomfort.

8. Cannabidiol (CBD)

CBD, a non-psychoactive component of cannabis, has grown popular for managing anxiety and pain—two factors that often interfere with sleep. While more research is needed, some small studies show that CBD may improve both sleep and relaxation. Products vary widely in dose, but many people find benefits from 25 to 1500 mg daily. Always check local laws, as regulations vary.

9. Lavender

Lavender is commonly used in aromatherapy to ease stress and promote sleep. Inhaling lavender oil or applying it topically has been shown to improve sleep quality in various populations. It’s particularly popular among people with anxiety or undergoing palliative care, with very few side effects reported when used appropriately.

10. Passionflower

This flowering plant has been used in traditional medicine to address insomnia, anxiety, and even ADHD symptoms. It works by boosting GABA activity in the brain. One clinical study showed that 60 mg taken before bed improved sleep duration. Supplement doses commonly range from 250 to 900 mg.

11. Chamomile

Chamomile is one of the oldest herbal remedies used to treat anxiety and sleep disorders. It may bind to the same receptors in the brain as some medications that promote sleep, including GABA receptors. Though study results vary, some evidence suggests chamomile may enhance overall sleep quality. It’s commonly consumed as tea or taken as a supplement, with up to 1500 mg daily considered safe.

How To Choose a Sleep Supplement

Not all supplements are created equal. Since the FDA doesn’t tightly regulate supplements, look for products that are certified by third-party organizations like USP or NSF to ensure safety and potency.

Consider the root cause of your sleep troubles before selecting a supplement. Whether you struggle to fall asleep, stay asleep, or wake too early, different products target different problems. Also, check for potential interactions with medications or alcohol.

When To Seek Medical Advice

If sleep problems last more than a month or interfere with daily functioning, consult a healthcare provider. Persistent sleep issues may indicate an underlying condition like chronic insomnia, sleep apnea, or depression. A provider can offer lifestyle recommendations, prescribe medication, or suggest therapy to address root causes.

Conclusion

Sleep is a cornerstone of overall health. While insomnia and other sleep disturbances can be frustrating, natural supplements may offer gentle support. Melatonin, valerian root, magnesium, and others may help improve sleep quality when used appropriately. However, it's best to consult with a healthcare professional before starting any new supplement—especially if you’re taking medications or have existing health conditions.