Quick comparison: 7 sleep supplements at a glance Supplement Efficiency Ideal for Key consideration Melatonin ⭐⭐⭐⭐⭐ Jet lag, shift work May cause vivid dreams Magnesium ⭐⭐⭐⭐ Muscle relaxation, deficiency Start with a low dose Valerian root ⭐⭐⭐⭐ General insomnia Effects vary depending on the person CBD ⭐⭐⭐ Stress-Related Sleep Problems Quality varies by brand L-theanine ⭐⭐⭐ Relaxation, anxiety Works in synergy Lavender ⭐⭐⭐ Mild sedation, anxiety Best as aromatherapy Zinc ⭐⭐ Hormonal support Indirect benefits of sleep If you suffer from sleep disorders, you’ve probably considered trying sleep supplements. With so many options available, from melatonin to magnesium to herbal remedies, it can be difficult to determine which supplements actually work and which are worth your money.
In this guide, we’ll compare seven of the most popular sleep supplements based on scientific research, user experiences, and expert recommendations. Whether you struggle with occasional insomnia or chronic insomnia, this comparison will help you make an informed decision.
Quick navigation: Access the supplement that interests you most: CBD | Lavender | L-theanine | Magnesium | Melatonin | Valerian root | Zinc
CBD: the sleep aid that reduces anxiety How it works CBD (cannabidiol) is a non-psychoactive compound from the cannabis plant that interacts with your body’s endocannabinoid system. Unlike THC, CBD does not get you high. Instead, it promotes relaxation by reducing anxiety and calming the nervous system.
The research of Permanent journal found that nearly 80% of participants who used CBD to combat anxiety reported lower anxiety levels within a month, while sleep initially improved in more than 65% of participants.
Ideal for CBD works well for people whose sleep problems stem from stress, anxiety, or an overactive mind. If worry is keeping you up at night, CBD can help calm those racing thoughts. It doesn’t have the more powerful “knockout” effect of other supplements, but it might be worth a try if stress is a likely underlying cause. It is also popular among those looking for a natural sleep aid without the stronger effects of pharmaceutical options.
Dosage and how to take it CBD comes in many forms to try, which can make it more inviting. Choose from some of the best CBD gummies if you like sweets, or add a few droplets of CBD oil to your evening drink.
Most studies use doses ranging from 25 mg to 300 mg before bed. Start with a lower dose (15-25 mg) and gradually increase if necessary. CBD comes in many forms:
CBD Oil/Tinctures: Fastest absorption when placed under the tongue CBD Gummies: Easy to dose and good taste CBD capsules: Practical for constant dosing CBD tea: Relaxing bedtime ritual Potential disadvantages CBD is generally well tolerated, but its quality varies considerably between brands. Some people report daytime sleepiness, dry mouth, or changes in appetite. CBD may also interact with certain medications, so consult your doctor if you are taking prescription medications. Make sure you buy from reputable brands that offer third-party lab testing.
To learn more about CBD for sleep problems, check out our guide on CBD against anxiety.
Lavender: the classic of aromatherapy How it works Lavender is more effective as a fragrance than as an oral supplement. When inhaled, lavender essential oil acts as a mild sedative, affecting the central nervous system. A 2024 study published in the Journal of Ethnopharmacology discovered that lavender essential oil promotes sleep through the olfactory pathway and targets GABAergic neurons in the central amygdala of the brain.
Search for Johns Hopkins University showed that lavender aromatherapy improved students’ sleep quality, with benefits persisting for two weeks after the intervention ended.
Ideal for Lavender is ideal for people who want a gentle, non-invasive approach to better sleep. This works particularly well for reducing stress and creating a calming bedtime environment. Lavender is also ideal for those who prefer aromatherapy to pills or capsules.
Dosage and how to take it Lavender is most often used in aromatherapy:
Essential oil diffuser: Add 3 to 5 drops to a diffuser 30 minutes before bed Pillow spray: Spray lavender spray on your pillow and sheets Bath bombs: Add lavender-scented bath products to your evening routine Lavender tea: Drink 1 cup before bed (although aromatherapy is more effective) Potential disadvantages Lavender aromatherapy is very safe and has minimal side effects. Some people may experience skin irritation if they apply lavender oil topically without diluting it. The scent can be overpowering for some, so start with small amounts. Oral lavender supplements exist but are less studied than aromatherapy.
L-theanine: the relaxer derived from tea How it works L-theanine is an amino acid found naturally in tea leaves, particularly green tea. It promotes relaxation by increasing GABA, dopamine and serotonin levels in the brain. These neurotransmitters help regulate responses to mood, sleep, and stress.
The trap? Regular tea also contains caffeine, which can counteract the calming effects. This is why L-Theanine Capsules Supplements are popular. They isolate the relaxing compound without the stimulating caffeine.
Ideal for L-theanine is excellent for people who are experiencing stress-related sleep difficulties or want to improve the quality of their sleep without feeling groggy the next day. It is also beneficial for those who want to reduce nighttime anxiety without heavy sedation.
Dosage and how to take it Most studies use 200 to 400 mg of L-theanine taken 30 to 60 minutes before bed. L-theanine is often combined with other sleep-promoting ingredients like magnesium or melatonin for increased effects. It is available in the form of capsules, tablets and powder.
Potential disadvantages L-theanine is generally safe and well tolerated. Side effects are rare but may include headache or dizziness in some people. Because L-theanine may lower blood pressure slightly, talk to your doctor if you are taking blood pressure medication. It’s also important to note that L-theanine promotes relaxation but may not be strong enough on its own to treat severe insomnia.
Magnesium: The muscle relaxation mineral How it works Magnesium plays an essential role in muscle relaxation and the regulation of neurotransmitters during sleep. It acts as a natural calcium blocker, helping muscles relax. Magnesium also regulates melatonin production and supports the parasympathetic nervous system, which helps you relax.
A double-blind, placebo-controlled trial published in the Journal of Research in Medical Sciences found that magnesium supplementation improved subjective measures of insomnia, including sleep duration, sleep efficiency, and early morning awakening in older participants. The study also found an increase in serum melatonin levels.
People with magnesium deficiency often experience muscle cramps and difficulty falling asleep. Learn more about signs of magnesium deficiency.
Ideal for Magnesium is particularly effective for people who experience restless legs, muscle tension or nighttime cramps. It is also beneficial for those who have difficulty physically relaxing before bed. If you have a confirmed or suspected magnesium deficiency, supplementation can significantly improve sleep quality.
Dosage and how to take it The recommended dose for sleep is generally 200 to 400 mg of elemental magnesium taken 30 to 60 minutes before bed. Different forms of magnesium have different absorption rates:
Magnesium glycinate: Better absorbed and gentler on the stomach Magnesium citrate: Well absorbed but may have laxative effects Magnesium L-threonate: Effectively crosses the blood-brain barrier Magnesium oxide: Poorly absorbed, not recommended for sleeping You can also get magnesium from foods like pumpkin seeds, almonds, spinach, and dark chocolate, although supplements provide more concentrated doses.
Potential disadvantages The most common side effect of magnesium supplementation is digestive upset or diarrhea, especially at higher doses or with certain forms like magnesium citrate. Start with a lower dose and gradually increase. People with kidney disease should not take magnesium supplements without medical supervision.
Melatonin: the powerhouse of the sleep hormone How it works Melatonin is often called the “sleep hormone” because it literally regulates your sleep-wake cycle. Your brain naturally produces melatonin when it’s dark, signaling your body that it’s time to sleep. Taking a melatonin supplement provides an extra dose of this hormone to help you fall asleep faster.
According to research published by the National Institutes of Healththe American Academy of Family Physicians recognizes melatonin as a first-line pharmacological treatment for insomnia. A meta-analysis published in Chronobiology International found that 4 mg of melatonin taken 3 hours before bedtime was most effective in improving sleep.
You can also find melatonin naturally in certain foods like tart cherries, walnuts, and tomatoes, although additional forms are more potent.
Idea l for Melatonin is very effective against jet lag, shift work-related sleep disorders, delayed sleep phase disorders and general difficulty falling asleep. It is particularly useful for people whose circadian rhythms are disrupted or who need to readjust their sleep schedule.
Dosage and how to take it Less is often more with melatonin. Most studies show effectiveness at doses between 0.5 mg and 5 mg. Start with 0.5 to 1 mg taken 30 minutes to 2 hours before your desired bedtime. If that doesn’t work, gradually increase to 3 to 5 mg. Research suggests that taking it 3 hours before bed may be more effective than taking it 30 minutes before.
Melatonin is available in tablets, gummies, liquids, and time-release formulations.
Potential disadvantages Although it is generally safe, melatonin may cause vivid or unpleasant dreams in some people. Others wake up groggy because melatonin is very effective at inducing sleep. Some users also report headaches, dizziness, or daytime sleepiness.
Starting with a low dose helps minimize these effects. The National Center for Complementary and Integrative Health notes that melatonin supplements may interact with medications, including blood thinners, diabetes medications, and immunosuppressants.
For more information, read our detailed guide on CBD versus melatonin for sleep.
Valerian root: the herbal sedative How it works Valerian root has been used as a natural sedative for centuries. It is derived from the flowering plant valerian and works by increasing GABA (gamma-aminobutyric acid) levels in the brain. GABA is an inhibitory neurotransmitter that promotes relaxation and reduces anxiety.
Unlike melatonin, which regulates your sleep-wake cycle, valerian root works more as an additional sedative to help you feel sleepy.
Ideal for Valerian root is ideal for people with general insomnia who want a natural herbal alternative to pharmaceutical sleep aids. It is especially useful for those who have difficulty staying asleep or who wake up frequently during the night.
Dosage and how to take it Most studies use doses between 300 and 600 mg of valerian root extract, taken 30 minutes to 2 hours before bedtime. Valerian is available in the form of capsules, tablets, tinctures and teas. It may take 2 to 4 weeks of regular use before you notice significant improvements in sleep quality.
Potential disadvantages Results with valerian root are mixed. While most people find it to have calming effects, some report no benefits. Others find it too powerful, causing a “hangover” effect the next day with drowsiness and difficulty concentrating.
Valerian may also cause headaches, digestive upset, or vivid dreams in some users. It may interact with sedatives, anxiolytics, and other sleeping pills, so consult your doctor before combining it with other supplements or medications.
Zinc: the immune and hormonal support mineral How it works Zinc is an essential mineral involved in hundreds of bodily functions, from immune system support to hormonal regulation. Studies have shown that low zinc levels may be linked to poor sleep quality, although the exact mechanism is not fully understood.
Zinc likely improves sleep indirectly by promoting overall health, reducing inflammation, and helping regulate hormones that affect sleep.
Ideal for Zinc is particularly beneficial for people with confirmed zinc deficiency or those experiencing hormonal changes (such as pregnancy, menopause, or puberty). It can also help people whose sleep is disrupted by frequent infections or immune system problems.
See also
Dosage and how to take it To promote sleep, 15 to 30 mg of zinc taken with food is typical. Zinc is often combined with magnesium in sleep supplement formulas (sometimes called ZMA supplements). Taking zinc on an empty stomach may cause nausea, so always take it with a meal.
Potential disadvantages There is limited evidence that zinc alone directly improves sleep in people without deficiency. Taking too much zinc (more than 40 mg per day) can interfere with copper absorption and cause problems with the immune system. Zinc supplementation may cause nausea, vomiting, diarrhea, or stomach cramps, especially on an empty stomach.
It is best to have zinc tested before taking supplements in high doses. Most people can get enough zinc through their diet from foods like oysters, red meat, poultry, beans, nuts and whole grains.
Which sleep supplement is best for you? Choose based on your main sleep problem If stress and anxiety are keeping you from sleeping: Start with aromatherapy with CBD, l-theanine or lavender. These act on the nervous system to promote relaxation without heavy sedation.
If you can’t fall asleep at a reasonable time: Melatonin is your best bet, especially if your circadian rhythm is disrupted due to travel, shift work, or irregular sleep schedules.
If you have muscle tension or restless legs: Magnesium is ideal for physical relaxation and muscle cramps that interfere with sleep.
If you fall asleep but wake up frequently: Valerian root or magnesium can help you stay asleep longer and reduce nighttime waking.
If you suspect a deficiency: Supplementing with magnesium or zinc could address the root cause of your sleep problems, especially if you suffer from muscle cramps (magnesium) or frequent illnesses (zinc).
For more comprehensive sleep aid, check out our guides on create a healthy sleep routine, improve your sleep hygieneAnd prioritize sleep for better health.
Can you combine sleep supplements? Many people wonder if they can combine sleep supplements to get better results. The answer is yes, but with caution.
Safe combinations include:
Magnesium + Melatonin (common combination) L-theanine + Magnesium Lavender aromatherapy + any oral supplement Magnesium + Zinc (often sold together as ZMA) Avoid combining:
Multiple sedative supplements (melatonin + valerian + CBD) without medical advice Sleep supplements with alcohol or prescription sleeping pills High doses of multiple supplements at once If you’re taking prescription medications, talk to your doctor before adding sleep supplements to your routine.
Final Recommendations: Best Sleep Supplements Our top picks Most effective overall: Melatonin (start with 0.5 to 3 mg)
Ideal for stress-related insomnia: CBD or L-theanine
Ideal for muscle relaxation: Magnesium glycinate (200-400 mg)
Best no-supplement approach: Lavender aromatherapy
Ideal for sleep problems linked to deficiencies: Magnesium or zinc (in case of deficiency)
Best Herbal Option: Valerian root (300-600 mg), although effects vary greatly
Remember, supplements work best when combined with good sleep hygiene practices: maintaining a consistent sleep schedule, creating a dark and cool bedroom environment, limiting screen time before bed, and managing stress through relaxation techniques.
If you have tried several supplements without improvement, or if your sleep problems are severe or long-lasting, consult a healthcare professional. Chronic insomnia may be a sign of underlying health conditions that require medical attention, such as sleep apnea, restless legs syndrome, or depression.
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