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Best Supplements for sleep

Top 8 Evidence-Based Recommendations

Evidence Level: promising•Ranking methodology

We read 60+ randomized trials and meta-analyses, extracted actual effect sizes and doses, and ranked only what moves the needle—not anecdotes or affiliate picks. Placebo effects in insomnia are huge, so everything here beats placebo in human data or it didn't make the cut. [4]

Quick Reference Card

1.Saffron extract: 20–30 mg nightly (2–4 weeks). [14][16]
2.Melatonin (low-dose): 0.3–1 mg, 1–2 h before bed. [1][2]
3.Glycine: 3 g 30–60 min pre-bed—works night one. [5]
4.Magnesium glycinate/citrate: 200–300 mg nightly. [7][8]
5.L-Theanine: 200–400 mg evening for "tired but wired." [10]
6.Ashwagandha: 300 mg BID or 600 mg QHS (2–6 wks). [12][13]
Show all 8 supplements...
7.Tart cherry: 8–12 oz juice or 1–2 oz concentrate nightly. [17]
8.L-Tryptophan: 1 g pre-bed for awakenings. [23]

Ranked Recommendations

#1Top Choice

The surprising mood-sleep 2-for-1 that outperformed expectations

Dose: 20–30 mg extract nightly, or 14 mg twice daily for 4 weeks

Time to Effect: 7–28 days

How It Works

Carotenoid actives (crocin/crocetin) modulate serotonin signaling and reduce stress reactivity, improving sleep quality and insomnia scores without sedation. [14][15][16]

Evidence

Meta-analysis of RCTs shows meaningful improvements in PSQI (MD ≈ −2.1) and ISI (MD ≈ −2.6). Multiple modern RCTs in poor sleepers/insomnia confirm benefits at 20–30 mg/day with no serious AEs in 4 weeks. [14][15][16]

Best for:Light-to-moderate insomnia with evening rumination or stress

Caution:May mildly lower blood pressure; separate from SSRIs if your clinician advises.

Tip:Pick a branded, standardized extract (e.g., affron, Safr'Inside) used in trials; take with an evening snack for GI comfort. [15][16]

#2Strong Alternative

The body's clock cue—great for sleep onset and jet lag

Dose: 0.3–1 mg 1–2 hours before target bedtime (up to 3 mg short term)

Time to Effect: First night for sleep onset; days to fully shift circadian timing

How It Works

Reinforces the dim-light melatonin signal to advance sleep phase and shorten sleep onset latency; effects are modest but reliable when timed correctly. [2][1][3]

Evidence

Meta-analyses show 7–12 min faster sleep onset and small increases in total sleep time; larger phase-shift effects in delayed sleep phase (23 min earlier SOL). Benefits are modest vs. strong placebo, but consistent. [1][2][3][4]

Best for:Sleep-onset trouble, circadian issues (DSWPD), jet lag, shift work

Caution:Content can be mislabeled; start low to avoid grogginess; caution with anticoagulants and pregnancy—ask your clinician. [7]

Tip:Use the smallest effective dose; for phase delay, add bright light on waking and darkness/screens-off 2–3 h pre-bed. [2][5]

#3Worth Considering

Cool the core, calm the brain—sleep feels deeper

Dose: 3 g 30–60 minutes before bed

Time to Effect: First night

How It Works

Promotes peripheral vasodilation, lowering core body temperature—a natural pre-sleep signal; also modulates NMDA/glycine receptors. [5][6]

Evidence

Human trials show shorter sleep latency, earlier slow-wave sleep, and improved next-day fatigue/performance under sleep restriction. [5][6]

Best for:People who feel "hot" at night or wake unrefreshed

Tip:Powder dissolves easily; stack with a cool room and warm socks to enhance heat loss.

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#4

The relaxation mineral—helpful if you're low

Dose: 200–300 mg elemental Mg 1–2 hours before bed

Time to Effect: 1–2 weeks (faster if deficient)

How It Works

Supports GABAergic tone and reduces HPA-axis arousal; benefits are clearest when intake/status is low. Organic salts absorb better than oxide. [7][8][9]

Evidence

Elderly insomnia RCT improved ISI, sleep time, and efficiency at 500 mg/day; bisglycinate trial shows modest ISI reduction (small effect). Citrate > oxide for bioavailability. [7][20][8]

Best for:Light insomnia, muscle tension, or low-magnesium diets

Caution:Separates from certain antibiotics/bisphosphonates; citrate can loosen stools. [9]

Tip:Choose glycinate if sensitive GI; confirm "elemental Mg" on the label.

#5

Calm without sedation—great for "tired but wired"

Dose: 200–400 mg in the evening (avoid caffeine near bedtime)

Time to Effect: 30–60 minutes; bigger effects over 2–4 weeks

How It Works

Increases alpha-wave activity and balances glutamate/GABA signaling, reducing stress and sleep latency/disturbance without next-day fog. [10][11]

Evidence

Placebo-controlled trials show PSQI subscale improvements and objective sleep efficiency gains; a recent head-to-head in cancer patients found melatonin > theanine > placebo for insomnia. [10][11][24]

Best for:Anxious minds, light sleepers, caffeine-sensitive folks

Caution:May add to drowsiness with sedatives; caution with antihypertensives. [21]

Tip:Pairs well with magnesium or low-dose melatonin for sleep onset.

#6

Stress down, sleep up

Dose: 300 mg extract twice daily or 600 mg nightly for 6–10 weeks

Time to Effect: 2–6 weeks

How It Works

Withanolides appear to dampen HPA-axis and improve sleep efficiency/latency in stressed or insomniac adults. [12][13]

Evidence

Meta-analyses and RCTs show small-to-moderate improvements in SOL, SE, PSQI and anxiety vs placebo. [12][13][22]

Best for:Insomnia tied to stress or anxious hyperarousal

Caution:Autoimmune/thyroid meds—consult clinician.

Tip:Use root-only, standardized extracts used in trials (withanolide content disclosed).

#7

Tiny melatonin bump, antioxidant assist

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#8

The serotonin–melatonin precursor for sleep continuity

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Timeline Expectations

Fast Results

  • •Melatonin 0.5–1 mg (timed). [1]
  • •Glycine 3 g pre-bed. [5]
  • •L-theanine 200 mg evening. [10]

Gradual Benefits

  • •Saffron 20–30 mg nightly (2–4 weeks). [14][16]
  • •Ashwagandha 600 mg nightly (2–6 weeks). [12][13]
  • •Magnesium 200–300 mg nightly (1–2 weeks+). [7]

Combination Strategies

Fall‑Asleep Fast Stack

Components: Melatonin 0.5–1 mg + L‑theanine 200 mg + Glycine 3 g

Combines a circadian cue (melatonin) with anxiolytic calming (theanine) and thermoregulatory cooling (glycine) to shorten sleep latency more than any single. [1][10][5]

Take all 60 minutes before target bedtime; keep lights low after dosing.

Stress‑Quiet Sleep Stack

Components: Ashwagandha 600 mg + Saffron 20–30 mg

Both reduce stress and improve PSQI/ISI; pairing may amplify quality and next-day mood. [12][14][16]

Nightly with a small snack for 4–8 weeks; reassess.

Stay‑Asleep Continuity Stack

Components: L‑tryptophan 1 g + Magnesium glycinate 200–300 mg

Serotonin–melatonin substrate plus GABAergic support targets awakenings and sleep efficiency. [23][7]

Take 45–60 minutes pre‑bed; avoid combining with other serotonergics.

Shopping Guide

Form Matters

  • •Magnesium: choose glycinate or citrate; avoid oxide for sleep (poor absorption). [8][9]
  • •Melatonin: prefer low-dose, immediate-release for sleep onset; extended-release only for maintenance issues. [5]
  • •Saffron: use standardized extracts used in trials (e.g., 3.5%–affron spec); avoid generic "powdered stigma." [14][15]

Quality Indicators

  • •Third-party tested (USP, NSF, Informed Choice).
  • •Clinically studied branded ingredients (affron, Safr'Inside, Suntheanine) when possible.
  • •Transparent "elemental magnesium" amounts and standardized actives.

Avoid

  • •Proprietary blends hiding doses—look for exact milligrams.
  • •Ultra-high melatonin (5–10 mg) as a first try—often causes grogginess. [7]
  • •Magnesium oxide marketed for sleep—cheap but poorly absorbed. [8]

Overrated Options

These supplements are often marketed for sleep but have limited evidence:

Valerian

Despite popularity, recent umbrella review finds no convincing efficacy for insomnia beyond subjective impressions. [21]

Oral GABA

Human evidence for sleep is very limited; BBB penetration is minimal, so effects are inconsistent. [22][23]

Important Considerations

If pregnant, on anticoagulants, SSRIs/SNRIs, sedatives, or blood pressure meds, talk to your clinician. Use third-party tested products. Introduce one change at a time for 7–14 days to judge effect.

How we chose these supplements

Ranked by effect size in human RCTs/meta-analyses, weighted for quality, safety, practicality, and speed. We discounted outcomes susceptible to strong placebo unless supported by objective or replicated findings. [4][1][14]

Common Questions

What’s the single best supplement for sleep onset?

Low-dose melatonin (0.5–1 mg) taken 1–2 hours before bed works fastest for falling asleep. [1][2]

Which magnesium is best for sleep?

Glycinate or citrate—better absorbed than oxide; 200–300 mg elemental Mg nightly. [8][9]

How long until I notice results?

Fast: melatonin/glycine/theanine (same night). Slow: saffron/ashwagandha/magnesium (1–4 weeks). [1][5][10][12][14]

Can I stack these?

Yes—see stacks. Avoid combining tryptophan with other serotonergic agents without medical advice. [23]

Is melatonin safe to take nightly?

Short-term low doses are generally safe; long-term data and label accuracy vary—use reputable brands and the lowest effective dose. [7]

Sources

  1. 1.
    Meta‑analysis: Melatonin for primary sleep disorders (PLoS One) (2013) [link]
  2. 2.
    Melatonin in delayed sleep phase disorder—meta‑analysis (2010) [link]
  3. 3.
    Systematic review/meta‑analysis: Melatonin and PSQI (2021) [link]
  4. 4.
    Meta‑analysis of sleep changes in placebo groups (2007) [link]
  5. 5.
    Glycine improves sleep quality; PSG changes (2007) [link]
  6. 6.
    Glycine improves next‑day performance under sleep restriction (2012) [link]
  7. 7.
    NIH ODS Magnesium—forms, interactions, risks (2022) [link]
  8. 8.
    Magnesium citrate > oxide bioavailability (human RCT) (2017) [link]
  9. 9.
    Magnesium bioavailability: citrate vs oxide (classic study) (1990) [link]
  10. 10.
    L‑theanine 200 mg/day improves PSQI and anxiety (2019) [link]
  11. 11.
    L‑theanine improves actigraphy sleep efficiency (ADHD boys) (2011) [link]
  12. 12.
    Ashwagandha and sleep—systematic review/meta‑analysis (2021) [link]
  13. 13.
    Ashwagandha RCT in insomnia—300 mg BID (2019) [link]
  14. 14.
    Saffron for sleep—meta‑analysis of RCTs (2022) [link]
  15. 15.
    Saffron extract 28‑day RCT (affron) in poor sleepers (2020) [link]
  16. 16.
    Saffron extract decentralized RCT in moderate insomnia (Safr’Inside) (2025) [link]
  17. 17.
    Tart cherry increases melatonin metabolite and sleep efficiency (2012) [link]
  18. 18.
    Montmorency tart cherry—no sleep impact in healthy adults (2022) [link]
  19. 19.
    Tart cherry improves sleep after exhaustive exercise (2022) [link]
  20. 20.
    Dietary supplements for sleep—systematic review/meta‑analysis (2022) [link]
  21. 21.
    Valerian umbrella review—no convincing efficacy for insomnia (2024) [link]
  22. 22.
    Oral GABA—systematic review: limited sleep evidence (2020) [link]
  23. 23.
    USP Safety Review: minimal BBB crossing of exogenous GABA (2021) [link]
  24. 24.
    L‑tryptophan improves sleep efficiency irrespective of 5‑HTTLPR (2019) [link]

This content is for informational purposes only and is not medical advice. Always consult healthcare providers before starting supplements. We cite research but errors may exist. Report an error