In a world that never seems to sleep, the quest for quality rest has become more urgent than ever.

With more than 70 million Americans experiencing sleep disorders or insomnia at some point in their lives, it’s no wonder that natural sleep supplements are gaining traction as an alternative — or a complement —to prescription medications. But with so many options lining the shelves, promising everything from “deep sleep” to “calm and clarity,” how do you know which ones are worth your time, money, and trust?

“Sleep supplements support rest in a few key ways. Some work by calming the nervous system through neurotransmitters like GABA and glutamate, while others, like melatonin, help regulate your body’s internal clock,” Brittany Ghosn, MS, RDN, LDN, registered dietitian nutritionist, shared with Post Wanted. “Adaptogens and minerals, such as Ashwagandha and magnesium, target stress pathways that can interfere with sleep. Most supplements primarily address sleep symptoms, though ingredients like Ashwagandha may also help tackle underlying stress or anxiety that contributes to poor sleep.”

Among the most popular and effective options is the melatonin supplement for sleep, which helps regulate the body’s internal clock and is especially useful for those struggling with jet lag or irregular sleep schedules. In addition to melatonin, a magnesium supplement for sleep is often recommended because magnesium plays a crucial role in calming the nervous system and supporting deep, restorative sleep cycles.

For those looking for a deep sleep supplement experience, options like GABA supplements for sleep have gained attention. GABA (gamma-aminobutyric acid) is a neurotransmitter that promotes relaxation by reducing neuronal excitability, helping users enter a more restful state. Another supplement known for its calming effects is Ashwagandha, an herbal remedy traditionally used in Ayurvedic medicine to reduce stress and anxiety, which are common barriers to falling and staying asleep.

In addition to these, certain vitamins and minerals are essential for good sleep health. For example, a zinc supplement for sleep may enhance sleep quality, as zinc is involved in various enzymatic reactions that regulate the sleep-wake cycle. Pairing these minerals with collagen, as in a collagen supplement for sleep, can offer additional benefits for skin and joint health while supporting overall nighttime recovery.

Herbal solutions are favored by many seeking natural alternatives to pharmaceuticals. A well-known herbal supplement for sleep is valerian root, chamomile, or passionflower, which have mild sedative properties and can help ease the transition into sleep without the grogginess often associated with stronger medications. Another natural aid is tryptophan sleep supplements, which provide the amino acid tryptophan, a precursor to serotonin and melatonin, thus supporting the body’s natural sleep mechanisms.

Overall, the best sleep supplement depends on individual needs and underlying issues affecting sleep quality. Ahead, find the top ones we researched, with expert intel in our in-depth FAQ section below.

In a market flooded with sleep aids that rely heavily on melatonin, AGZ Nightly Rest & Restore stands out as an effective alternative. Crafted by AG1, the same trusted brand behind the popular AG1 daily supplement, AGZ is a melatonin-free nighttime drink designed to support restful, restorative sleep. This innovative formula combines clinically studied key ingredients like Magtein magnesium L-threonate, saffron, Ashwagandha, L-theanine, and valerian root, each selected for their ability to improve sleep quality without the risk of dependency or next-day grogginess.

What sets AGZ apart is its thoughtful design, targeting the three critical phases of rest: winding down, restorative sleep and waking up refreshed. The blend of adaptogens and calming herbs works to promote relaxation, support natural melatonin production, and help reduce stress levels. Unlike many sleep supplements that rely on melatonin, AGZ’s ingredients help the body ease into sleep without disrupting its internal rhythm.

Beyond its efficacy, AGZ is committed to quality and purity. It is NSF Certified for Sport®, ensuring that each serving meets rigorous standards for safety and quality. Free from GMOs, gluten, dairy, and artificial sweeteners, AGZ is suitable for a wide range of dietary needs. Available in three soothing flavors —Mixed Berry, Chocolate Mint and Chocolate — AGZ transforms your nightly routine into a moment of relaxation and self-care. Whether enjoyed warm or cold, this supplement offers a delicious and effective way to support your sleep health.

If you’ve ever tossed and turned at 3 a.m., you know the struggle of chasing quality sleep — and Beam Dream Capsules are here to crush that battle with style.

These little powerhouses are not your average sleep supplement. They blend the magic of reishi mushroom, the zen vibes of L-theanine and a sprinkle of apigenin, all teamed up with magnesium and melatonin to deliver a sleep experience that’s as natural as it is effective. What really sets them apart? They don’t just help you fall asleep; they support every stage of your sleep cycle, so you actually stay asleep and wake up feeling like you just hit the refresh button on life. Clean, simple and free of any weird additives, these capsules respect your body and your bedtime ritual.

The best part? Beam gets how life gets busy, so they made sure these capsules are a breeze to take. Forget complicated powders or awkward drinks; just pop two capsules with some water about half an hour before hitting the sack, and you’re set. Whether you’re a light sleeper, a chronic over-thinker or just someone who wants to ditch the groggy mornings, there’s a formulation tailored just for you, even an extra-strength version for those nights when you need to knock out hard. Plus, its subscription service means you’ll never find yourself in a sleepy pinch without your secret weapon at hand.

Sleep supplements are everywhere, but few deliver the kind of well-rounded, science-backed support found in Natrol’s Sleep & Restore Gummies. First, the use of magnesium glycinate, a highly bioavailable and well-tolerated form of magnesium, addresses sleep quality without the digestive side effects that some other forms (like oxide) can produce. Add to that 100 mg per serving of GABA — often lacking in simple magnesium supplements — and you have a multi‐pronged approach: magnesium to relax muscles and nervous system, GABA to calm overactive thought and melatonin (5 mg) to help regulate the sleep‐wake cycle.

What really elevates this product, though, is its botanical “bonus round.” The inclusion of tart cherry extract, lemon balm, and chamomile is not a mere filler; each of these has long been used in herbal sleep aids. Tart cherry, for example, naturally contains small amounts of melatonin and has been studied for its sleep‐improving potential. Chamomile and lemon balm are soothing, mild and help to promote relaxation without the heavy sedation that more intense agents can bring. What’s more, the gummies are non‑GMO, vegetarian, gelatin‑free and free from synthetic dyes or artificial flavors, which is a big plus for those sensitive to additives or aiming for cleaner supplements.

Plus, with a month’s supply in each bottle (two gummies per serving for 30 servings), users can properly assess whether it improves their sleep over time.

If you’ve ever stared at the ceiling at 2 a.m., wondering why your brain won’t shut off, you’re not alone —and you’re exactly who the Lemme Sleep Gummies were made for.

Developed by wellness mogul Kourtney Kardashian, these dreamy little chews are more than just a cute bedtime ritual. They blend 5 mg of melatonin with calming herbs like chamomile, magnesium and L-theanine to gently guide your body into deep, restorative sleep without that groggy morning-after feeling. The flavors? Think luscious berry with a whisper of lavender. It’s like a spa treatment for your nervous system, wrapped in a gummy.

I took these before my 10+ hour honeymoon flight and found them to be gentle on the stomach and pleasing to take. Plus, they’re the perfect on-the-go size.

It’s no wonder these gummies earned a coveted spot on Oprah’s Favorite Things list in 2024. That kind of endorsement doesn’t come lightly. Oprah praised Lemme Sleep for delivering what so many other supplements promise but rarely deliver: a real, noticeable difference in sleep quality. With their clean, vegan-friendly formulation and zero artificial sweeteners, Lemme Sleep strikes that rare balance between science-backed and seriously indulgent. You’ll actually look forward to taking them each night and not just because they work, but because they feel like a luxury.

But what really sets Lemme Sleep apart is the brand’s larger mission: redefining self-care in a world that glamorizes burnout. Kourtney Kardashian didn’t just slap her name on the label; she was deeply involved in creating a product that reflects her commitment to holistic living. Lemme Sleep isn’t about knocking you out cold—it’s about supporting your body’s natural rhythms and giving you permission to wind down with intention.

If you’re on the hunt for a sleep supplement that doesn’t just knock you out but also gives your immune system a high-five, look no further than OLLY Sleep Immunity Melatonin Gummies. These little berry-flavored gems pack a powerful punch with zinc, vitamin C, elderberry and echinacea all teaming up to keep you healthy while you catch those Z’s.

Plus, with a gentle 3 mg dose of melatonin and calming L-theanine, they ease you into dreamland without leaving you feeling groggy or foggy the next day. It’s like a cozy, immune-boosting lullaby in gummy form.

What really makes OLLY stand out is how easy and downright enjoyable it is to take these gummies. Here, you won’t find chalky pills or a weird aftertaste, just a tasty Midnight Berry treat that feels more like a little bedtime snack than medicine. And bonus points for keeping things natural, without funky artificial colors or flavors. When something tastes this good, bedtime becomes less of a chore and more of a treat. Honestly, it’s like your nightly self-care ritual just got a major upgrade.

First things first: let’s boil down what these are and how they may impact your lifestyle.

Sleep supplements are orally taken products that contain nutrients, botanicals, or other bioactive compounds aimed at improving sleep, whether that’s helping you fall asleep faster, stay asleep longer, or enhance overall sleep quality.

“They’re commonly used alongside behavioral sleep strategies, especially for insomnia or circadian rhythm disruptions,” Ghosn noted. “Most sleep supplements have a favorable safety profile and are non-habit-forming, which makes them a practical option for people seeking evidence-based, gentle support for better rest.”

The strongest evidence supports melatonin, Ashwagandha, and magnesium for sleep improvement.

Think of melatonin as your body’s natural “sleep signal.” This neurohormone helps regulate your circadian rhythm (your internal body clock) and tells your system when it’s time to wind down for the night.

“If you struggle with falling asleep or your sleep schedule is thrown off by travel or shift work, melatonin supplements can be a helpful reset,” Ghosn explained. “Most people find that a small dose (around 0.5–5 mg) taken about 30–60 minutes before bed does the trick, with studies showing it can shorten the time it takes to fall asleep and improve overall sleep quality. Melatonin is well-tolerated, but caution is advised in pregnancy, lactation, and in patients on anticoagulants or immunosuppressants.”

Ashwagandha (Withania somnifera) is a popular adaptogen, which means it helps your body adapt to stress, and it’s been gaining buzz for its sleep benefits as well. “Research shows that consistent use (600 mg or more daily for at least 8 weeks) may improve sleep quality, reduce the time it takes to drift off, and ease anxiety,” she shared. “The magic seems to come from the way it interacts with calming pathways in the brain, including GABA and stress hormones. It’s generally well-tolerated, but long-term safety data are limited, and caution is warranted in pregnancy, autoimmune disease, and with sedative medications.”

Magnesium is also an essential mineral that supports numerous processes in the body, including the way your brain and nervous system regulate sleep. “If your levels are low, supplementing with about 200–400 mg of elemental magnesium, taken 30 to 60 minutes before bed, may help you fall asleep faster and enjoy deeper, more efficient rest,” Ghosn said. “Older adults and people with low magnesium levels tend to see the biggest benefit.”

The science is a little mixed. Some studies show great improvements, while others find no major difference, but many people swear by it as part of their nightly wind-down. “Magnesium is safe for most people at recommended doses, but if you have kidney issues, you’ll want to avoid supplementation unless your doctor says otherwise,” Ghosn pinpointed.

Other commonly included ingredients in sleep supplements include valerian root, which may help calm the nervous system; L-theanine, an amino acid that promotes relaxation; tart cherry, a natural source of melatonin; and GABA, a neurotransmitter that supports calming brain activity. “Evidence for these ingredients varies, and they are often found in combination formulas designed to support multiple pathways for better sleep,” Ghosn said.

“When choosing a sleep supplement, or any supplement for that matter, look for products that have been third-party tested, focus on ingredients backed by research, and avoid unnecessary additives.”

Brittany Ghosn, MS, RDN, LDN, registered dietitian nutritionist

“Research, including clinical trials and meta-analyses, shows that sleep supplements can help you fall asleep faster, sleep more efficiently, and feel like you’re getting better quality rest,” Ghosn shared. “Certain ingredients, like Ashwagandha, may also help reduce anxiety and leave you feeling more alert and refreshed in the morning.”

According to Ghosn, melatonin and magnesium often start working within a few days to a week, helping you fall asleep faster and sleep more efficiently. “Ashwagandha tends to take longer, with maximal benefits usually seen after eight weeks of consistent use,” she added. “How quickly you notice effects can vary depending on your sleep habits, overall health and the specific supplement you choose.”

Some people should avoid sleep supplements or use them under medical supervision.

“This includes pregnant or breastfeeding individuals, those with kidney problems (for magnesium), autoimmune conditions (for Ashwagandha) or anyone taking medications that might interact, such as blood thinners with melatonin,” Ghosn advises. “Children and individuals with complex medical conditions should also use caution.”

For optimal results, melatonin and magnesium are usually taken 30 to 60 minutes before bedtime, per Ghosn. “Ashwagandha can be taken once or twice daily, with evening dosing often preferred for sleep support.”

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