Supplements for sleep

Ranked by evidence grade. Nothing here is sold to you.

Magnesiumgrade Bmoderate certainty— modest improvement in sleep

Melatoningrade Bmoderate certainty— reduces time to fall asleep; best for circadian timing

Ashwagandhagrade Clow certainty— small, early-stage effect on sleep

5-HTPgrade Clow certainty— limited evidence for sleep; serotonergic, so caution with antidepressants

Valeriangrade Clow certainty— small, inconsistent improvements in subjective sleep quality; trials are low-quality

Glycinegrade Clow certainty— small trials suggest improved subjective sleep quality and reduced next-day fatigue

Ashwagandhagrade Clow certainty— may improve subjective sleep quality, particularly with stress-related insomnia

L-Theaninegrade Clow certainty— may improve subjective sleep quality via relaxation rather than sedation

Saffrongrade Clow certainty— small RCTs suggest improved sleep quality