7 Natural Supplements for Better Sleep

70M Adults with sleep disorders (U.S.)

1 in 5 Adults regularly use sleep aids

35% Rate their sleep as fair or poor

7 Natural supplements backed by research

 

Before you reach for another bottle of Ambien — or scroll past yet another blog that just lists supplements without any real depth — understand this: the research landscape on natural sleep aids has changed dramatically in the past two years. A comprehensive 2024 literature review published in Psychiatry Investigation examined dozens of clinical trials and identified a handful of supplements with genuinely promising evidence behind them. This article breaks down exactly what works, why it works, and the actual dosages researchers used — no guesswork, no hype.

No. 01   Melatonin The gold standard of sleep supplements Melatonin is a hormone your pineal gland naturally produces to signal your body that it's time to sleep. It's the most researched sleep supplement in existence — and for good reason. A meta-analysis of melatonin studies confirmed that supplementation reduces the time it takes to fall asleep, increases total sleep time, and improves overall sleep quality. Nearly two-thirds of American adults have tried it at some point. The key insight most people miss: more is not better with melatonin. Research suggests that lower doses (0.5–3 mg) are often just as effective as higher doses, and taking too much can actually disrupt your natural circadian rhythm over time.       WHAT THE RESEARCH SHOWS Melatonin is synthesized from tryptophan via serotonin in the brain. Production naturally decreases after age 45, which partly explains why sleep difficulties become more common as we age. Light exposure at night — especially blue light from screens — significantly suppresses melatonin production, making supplementation particularly relevant for people with modern lifestyles.     Typical Dose: 0.5–3 mg, taken 30–60 minutes before bed

 

No. 02    Magnesium The mineral your brain desperately needs Magnesium is involved in over 300 enzymatic reactions in the body, and sleep regulation is one of its most critical roles. It acts as a natural NMDA receptor antagonist and GABA agonist — essentially calming the nervous system before bed. A double-blind clinical trial found that 500 mg of daily magnesium supplementation significantly increased sleep time, improved sleep efficiency, and boosted melatonin levels compared to placebo. Not all forms of magnesium are created equal. Magnesium oxide is cheap but poorly absorbed. For sleep specifically, magnesium glycinate, bisglycinate, or L-threonate are the forms with the strongest evidence behind them.       WHAT THE RESEARCH SHOWS A 2024 randomized controlled trial on magnesium bisglycinate — one of the most bioavailable forms — found statistically significant improvements in insomnia severity after just 28 days. Importantly, people with lower dietary magnesium intake saw the greatest benefits, suggesting that many sleep struggles may partly stem from a hidden deficiency. A longitudinal study confirmed that higher magnesium intake was associated with both better sleep quality and the recommended 7–9 hours of sleep duration.     Typical Dose: 200–350 mg, taken 1–2 hours before bed

 

No. 03    Valerian Root A centuries-old remedy with modern evidence Valerian root has been used as a sleep remedy in Europe for hundreds of years. The active compound, valerenic acid, works by enhancing the activity of GABA — the brain's primary inhibitory neurotransmitter — which has a calming, sedative effect. A systematic review and meta-analysis encompassing 60 studies and nearly 7,000 participants found that repeated use of valerian significantly improved subjective sleep quality. The main caveat: valerian has an earthy, somewhat unpleasant taste, so capsule or tablet form is strongly preferred over tea or tincture for most users.     WHAT THE RESEARCH SHOWS One notable trial found that taking 530 mg of valerian nightly for 30 days led to significant improvements in sleep quality, latency, and duration compared to placebo. A key finding from the meta-analysis: the whole root or rhizome tends to produce more reliable results than highly processed extracts, likely because extraction methods can destroy important active compounds. Results do require consistency — valerian tends to work best after two or more weeks of regular use.     Typical Dose: 300–600 mg, taken 30–60 minutes before bed

 

No. 04    L-Theanine The calming amino acid found in green tea Ever wondered why a cup of green tea makes you feel relaxed but not drowsy? That's L-theanine at work. This amino acid, found naturally in tea leaves, promotes a state of calm alertness by increasing alpha brain waves — the same waves associated with deep relaxation during meditation. Research suggests it can reduce stress-related anxiety and improve the depth and quality of sleep without the grogginess many sleep aids cause. Unlike most sleep supplements, L-theanine doesn't knock you out. It relaxes without sedating, which is exactly why it's become a staple in sleep formulations designed for people who need to wind down gently.      WHAT THE RESEARCH SHOWS L-theanine works synergistically with other sleep supplements. Studies have found that combining it with magnesium produces notably better results than either supplement alone. It appears to work partly by reducing cortisol levels and modulating glutamate activity — essentially quieting the "racing thoughts" that keep many people awake at night. It's particularly well-suited for people whose sleep problems are driven more by anxiety than by a lack of drowsiness.     Typical Dose: 100–200 mg, taken 30–60 minutes before bed

 

No. 05    Tart Cherry A surprisingly powerful sleep-promoting food Tart cherries are one of the few foods on earth that naturally contain meaningful amounts of melatonin. But the sleep benefits of tart cherry go beyond melatonin alone — they also contain tryptophan, the precursor to serotonin, which the body converts into melatonin. Evidence from both pilot studies and randomized controlled trials suggests that tart cherry consumption can improve sleep quality, duration, and efficiency in people with insomnia. Tart cherry juice concentrate and capsule supplements are the most convenient options. Just be mindful that juice forms can contain significant sugar, so concentrated capsules may be the better daily choice.       WHAT THE RESEARCH SHOWS A review published in Nutrition Reviews noted that clinical studies on tart cherry and sleep used doses corresponding to roughly 200–300 grams of fresh cherries daily. Interestingly, the researchers found that the sleep benefits likely extend beyond just the melatonin and tryptophan content — suggesting other anti-inflammatory compounds in the cherry may also play a role. Chronic supplementation with tart cherry appears safe and is a promising food-based strategy for supporting restorative sleep.     Typical Dose: 60 ml of concentrate or equivalent capsule

 

No. 06    Ashwagandha Ancient adaptogen, modern sleep support Ashwagandha is a root herb with a 3,000-year history in Ayurvedic medicine. Its classification as an "adaptogen" means it helps the body resist stress — and since stress is one of the most common culprits behind poor sleep, the connection becomes clear. Clinical research has shown that ashwagandha can meaningfully reduce cortisol levels, improve sleep onset, and enhance overall sleep quality. Ashwagandha is best suited for people whose sleep difficulties are closely tied to stress, anxiety, or an overactive mind. It's not a sedative, but rather works upstream to create the conditions where good sleep naturally follows.       WHAT THE RESEARCH SHOWS A randomized controlled trial found that ashwagandha root extract significantly improved both subjective and objective sleep measures over an eight-week period. Participants reported falling asleep faster and waking up feeling more refreshed. The herb appears to work by dampening the hypothalamic-pituitary-adrenal (HPA) axis — the body's central stress-response system — which in turn allows the natural sleep process to proceed without interference from elevated stress hormones.     Typical Dose: 300–600 mg, taken in the evening

 

No. 07   Passionflower The gentle anxiolytic for restless nights Passionflower (Passiflora incarnata) is a flowering vine native to North America that has been used as a folk remedy for insomnia and anxiety for centuries. Its sleep-promoting effects are rooted in its ability to boost levels of GABA in the brain — the same mechanism used by many prescription sleep medications, but with a much gentler profile. Early human studies have shown promising results in reducing sleep latency and improving overall sleep quality. Passionflower is generally well-tolerated, though it may enhance the effects of sedative medications. If you take any prescription sleep aids or anti-anxiety drugs, speak with your doctor before adding it to your routine.       WHAT THE RESEARCH SHOWS A controlled study comparing passionflower tea to a placebo found that participants who drank passionflower tea one hour before bed reported statistically better sleep quality. The herb appears to work particularly well for people dealing with generalized anxiety — quieting the mental chatter that often prevents sleep from coming. Passionflower is frequently combined with valerian root in commercial formulations, and early evidence suggests the combination may be more effective than either herb alone.     Typical Dose: 250–500 mg of extract, taken 30–60 minutes before bed

 

MAKE IT WORK

5 Ways to Maximize Your

Sleep Supplements

━━━━━━━━

 

1	Start Low, Go Slow Begin with the lowest effective dose and adjust over 1–2 weeks. Your body's response matters more than the label.
2	Stack Wisely Magnesium + L-theanine is one of the most well-researched combinations. Avoid stacking too many at once.
3	Timing Is Everything Most supplements work best 30–60 min before bed. Too late and they won't kick in; too early and the effects fade.
4	Cut the Light Blue light from screens suppresses melatonin production. Even the best supplement can't overcome a phone screen at night.
5	Be Consistent Herbal supplements like valerian and ashwagandha take 2–4 weeks of regular use before producing noticeable results.
6	Check the Label Look for third-party tested products (USP, NSF, or COA verified). The supplement industry is largely unregulated.

 

Ready to Finally Get the Sleep You Deserve? You now have the research, the dosages, and the strategy. The next step is yours. Start with one supplement, stay consistent for 3–4 weeks, and pay attention to how your body responds. Better sleep isn't a luxury — it's the foundation everything else is built on.

 

Disclaimer: This article is for informational and educational purposes only and should not replace professional medical advice. If you are experiencing chronic sleep problems, please consult a healthcare provider before starting any supplement regimen. Some supplements may interact with prescription medications or have contraindications for certain health conditions. The research cited here reflects findings available as of early 2025 — always verify with the latest medical guidance.