We Tested Popular Sleep Supplements, and These 10 Expert-Approved Picks Top Our List

People struggle to sleep well for many reasons, ranging from the stress of daily life to underlying health issues. Sophia Deahl, RDN, owner of Collective Wellness, emphasizes the importance of addressing these root causes: “It's essential to address the underlying causes of sleep disturbances and establish good sleep hygiene practices like maintaining a regular sleep schedule and having a calming bedtime routine and sleep-friendly environment."

However, for those struggling to get the recommended seven to nine hours of rest, sleep supplements may provide support. Sleep supplements are available in various strengths and forms, including capsules, powders, and teas. Some rely on herbal ingredients for a gentle, natural option, while others are designed for more pronounced effects.

Choosing the right sleep supplement often depends on your needs, whether it’s to help you fall asleep faster, stay asleep longer, or support deeper rest. To create this list of the best sleep supplements, we conducted hands-on testing, consulted with registered dietitians, and evaluated peer-reviewed evidence. Here are the top 10 products we love for better sleep.

• Best Melatonin Capsule: Ritual Sleep BioSeries Melatonin
• Best Magnesium Powder: Thorne Magnesium Bisglycinate
• Best Magnesium Capsule: Now Magnesium Glycinate
• Best Valerian Root: Nutricost Valerian Root
• Best Powder With Melatonin: Beam Dream
• Best Powder Without Melatonin: Moon Juice Magnesi-Om
• Best Herbal Blend: Herb Pharm Relaxing Sleep
• Best for Pregnancy: Needed Sleep + Relaxation Support
• Best With CBD: Bluebird Botanicals Snooze Support CBD Gummies
• Best Gummy: Gaia Herbs Sleep Gummies

Our writer is a registered dietitian with extensive training and hands-on experience in nutrition and supplements. Through research and analysis of evidence-based products, we examined recommendations supported by scientific studies and client outcomes to provide informed and reliable guidance.

We tested many of the products in this guide to better understand everything from efficacy to practicality. Using a standardized scoring methodology, our reviewers provided feedback based on their experiences.

We also consulted with five registered dietitians who study and use supplements in their practices:

• Amy Goldsmith RDN
• Sophia Deahl, RDN
• Ryah Nabielski, RDN
• Lizzy Swick, RDN
• Kaytee Hadley, RDN

When choosing a supplement, reading labels is key. Here are some points to consider.

• Third-party testing: “Supplements can be contaminated with heavy metals, microplastics, and other unwanted ingredients," says Nabielski. "Since you can't know for sure, it's best to choose a product from a company that third-party tests its products for quality and purity, and makes the results available.”
• Active ingredients: Look for key ingredients that research has shown to be effective in improving sleep. Botanicals like valerian root, passionflower, and chamomile, as well as compounds like magnesium and L-theanine, are well documented for calming effects.
• Ingredient quality: Consider what else is added beyond the active ingredients. "I avoid supplements with artificial colors, preservatives, sugar, and unnecessary fillers," says Deahl.
• Brand reputation: "Choose a high-quality product from a reputable, transparent company or practitioner-grade products available through your healthcare practitioner," says Nabielski. "Some inexpensive, widely available products may use lower-quality ingredients, and the label may not reflect the actual dosage in the product."

Many sleep supplements contain similar ingredients, with slight variations. Here are some research-supported ingredients:

• L-Theanine This amino acid, found in tea leaves, supports relaxation and sleep by increasing alpha brain waves, which foster calmness. Deahl says, “L-theanine can increase alpha brain waves, which are associated with relaxation and calmness, reducing stress and anxiety levels.” Additionally, it may boost serotonin, a neurotransmitter essential for a healthy sleep cycle.

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• Magnesium Known for supporting over 300 biochemical reactions in the body, magnesium may also be effective for improving sleep. In a clinical trial, supplementing with magnesium made it easier for participants to fall asleep and improved the duration and quality of their sleep.

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• Valerian Root This botanical has been used medicinally for hundreds of years. “Valerian root can help improve sleep quality and reduce the time it takes to fall asleep,” says Deahl. Studies on valerian root have yielded mixed results, but it may help the nervous system relax and promote calmness.

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• Ashwagandha Known for its ability to reduce stress and anxiety, ashwagandha is particularly beneficial for stress-related insomnia. “I recommend ashwagandha for clients with insomnia and anxiety,” says Deahl. One study found that ashwagandha improved sleep quality and reduced anxiety levels in people with stress-related insomnia.

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   “I like ashwagandha because it isn't associated with morning grogginess, which I might see with melatonin supplementation," says Deahl.
• Melatonin Melatonin is a hormone produced in the body that helps regulate the sleep-wake cycle.

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   As a supplement, it’s used to help people fall asleep and improve sleep quality.

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   While some people notice vivid dreams or morning grogginess, melatonin has the added benefit of being an antioxidant that can potentially combat inflammation caused by free radical damage.

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• Lemon Balm One of gentler first-line approaches for relaxation, lemon balm may reduce stress and restlessness that could interrupt sleep. Studies suggest that lemon balm could help reduce depression and anxiety and improve sleep quality.

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• Chamomile Chamomile is a botanical that has a calming effect, which may help with sleep. Chamomile tea is commonly consumed before bedtime to promote sleep, and studies have shown its effectiveness in reducing anxiety and improving sleep quality.

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“Deciding who can benefit from sleep supplements involves a thorough assessment of someone’s sleep patterns, overall lifestyle, and health,” says Deahl. “Sleep supplements can be beneficial for providing additional support to reestablish healthy sleep, but the root cause must also be addressed."

The experts we interviewed agree that looking for the root causes of sleep problems is the first step before considering sleep supplements. It's important to rule out other factors first, such as disturbances from partners, kids, or pets; drinking or eating too close to bed; too much light or heat; or excessive blue light exposure.

Swick adds that thyroid, insulin, and estrogen levels can impact sleep quality and duration, too.

With all that said, sleep supplements can be a valuable tool to support you while you address the root causes of your sleep problems. Shift workers, those with high-stress jobs, or people with particular illnesses may need extra help sleeping at night.

While most adults can safely try a supplement in addition to practicing good sleep hygiene, people who are pregnant or nursing should consult their doctor before taking any supplements.

“Each person is a unique case," Swick says. “Certain ingredients may not be right for certain individuals, which is how I approach it versus asking if there is any person for whom sleep supplements are categorically not appropriate for.”

Nabielski adds, ”Always discuss supplements with your doctor or pharmacist if you take any medication or have a medical condition."