Written by Jill Barat, PharmD | Reviewed by Sarah Gupta, MD

Key takeaways:

• Melatonin has the most evidence showing that it helps with certain sleep issues. Magnesium, on the other hand, is more likely to help with leg cramps than insomnia.
• Other supplements that may help you sleep include GABA, 5-HTP, and CBD. Some work by lowering stress or anxiety, while others help improve overall sleep quality.
• The right sleep supplement for you depends on your sleep concerns, health conditions, and other medications you’re taking. Your healthcare provider and pharmacist can help you make a safe choice for your needs.

If you’ve found yourself tossing and turning at night or waking up in the wee hours unable to go back to sleep, you’re not alone. About 30% of adults deal with insomnia.

Natural supplements are a popular treatment option. But is there evidence they actually work?

Let’s review nine sleep supplements and what the science says about their effects.

Melatonin

Melatonin is one of the most popular and well-studied sleep supplements. Your body makes melatonin in response to darkness, and it helps your body relax and prepare to sleep.

Melatonin supplements may help you fall asleep faster. And delayed-release formulas may help you stay asleep, too. Melatonin may also help with jet lag or problems with your internal body clock (circadian rhythm).

It’s best to take melatonin 1 to 2 hours before bedtime. It can cause side effects such as nausea and dizziness, especially if you take 10 mg or more. So doses over 8 mg for adults aren’t recommended. It also has drug interactions to be aware of. Examples include antidepressants and blood thinners.

Magnesium

Magnesium is often mentioned when it comes to sleep. But unlike melatonin, there’s not much evidence behind magnesium as a sleep supplement.

Most clinical studies on magnesium for sleep have mixed results. But it may help relieve leg cramps, which can interfere with sleep if they happen at night.

Too much magnesium can cause diarrhea, nausea, and flushed skin. The risk for high magnesium levels goes up if you have kidney problems. Most experts don’t recommend taking magnesium unless your levels are low and your healthcare provider.

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Tryptophan and 5-HTP

L-tryptophan (or tryptophan) is an amino acid that’s often associated with making you sleepy. It’s broken down into 5-hydroxytryptophan (5-HTP), which the body uses to make serotonin and melatonin. This has led to the belief that tryptophan or 5-HTP supplements can help you sleep.

A review of studies found that tryptophan supplements can help improve sleep quality at doses of 1 g or more. 5-HTP helped increase rapid eye movement (REM) sleep in studies, which may improve sleep quality. It also improved sleep in people with REM sleep disorders due to Parkinson’s disease. And it helped lessen sleep terrors in children.

HTP and tryptophan supplements may also help lift mood and decrease anxiety, which can help with sleep problems due to depression or anxiety.

Tryptophan doses for sleep range from 1 g to 5 g daily. But there’s not a clear dose of 5-HTP recommended.

You shouldn’t take the two supplements together. And you shouldn’t combine either one with antidepressants, certain migraine medications, or St. John’s wort. These medications and supplements all raise serotonin levels, and there’s a risk for serotonin syndrome if you take them together.

Tryptophan side effects include tremor, nausea, and dizziness. They’re more likely at doses over 5 g per day. 5-HTP side effects include nausea, heartburn, and diarrhea. High doses (6 g or more) aren’t recommended. They’ve been linked to severe stomach issues and muscle spasms.

It’s best to talk to your provider before taking tryptophan or 5-HTP. They can make sure there aren’t any drug interactions to worry about and recommend a safe dose to try.

L-theanine

L-theanine (or theanine) is an amino acid that may help you relax without making you drowsy.

Tea leaves naturally contain theanine — especially green teas. This may be why a warm cup of decaffeinated tea is a relaxing bedtime routine for many people.

Some small studies show that theanine supplements may help with sleep. But its main role seems to be reducing stress. There’s limited evidence that it helps with sleep problems unrelated to stress and anxiety.

Most studies used doses of 200 mg of theanine. And up to 250 mg is recognized as safe by the FDA. It also doesn’t seem to cause any significant side effects, even at high doses. So it’s likely a safe option to try. Just be sure to let your provider know you’re taking it.

Keep in mind: If you’re consuming theanine in tea, caffeine and other ingredients may also be present. And these ingredients can have other side effects and drug interactions to be aware of.

Cannabidiol (CBD)

Cannabidiol (CBD) is an active ingredient found in cannabis. It’s available over the counter in most states and is often marketed as a sleep aid.

A review of clinical studies showed that CBD may help improve sleep. But insomnia wasn’t the main focus of these studies, so more information is needed.

There’s not a standard dose of CBD for sleep. But it’s helpful to note that low doses of CBD can be stimulating, while higher doses are more sedating. CBD side effects include diarrhea, nausea, and decreased appetite. And it can interact with other medications, such as antidepressants, blood thinners, and anti-seizure medications. So it’s best to talk to your provider before trying it.

Valerian

Valerian is a plant that’s been used for sleep as far back as ancient Rome. It’s not fully known how valerian works. But it may raise levels of a chemical messenger known as GABA (gamma-aminobutyric acid). And higher GABA levels can help improve sleep.

Studies on valerian as a sleep aid have mixed results. It’s not recommended by the American Academy of Sleep Medicine for chronic sleep issues. But it’s likely safe for short-term use (28 days or less).

Doses of 400 mg to 600 mg of valerian were most common in clinical studies. But there are different formulations available, and there’s not a standard dosage recommended for sleep.

Valerian side effects include headache, nausea, and dry mouth. And you shouldn’t take it with alcohol or other medications that make you drowsy.

GABA

As mentioned, GABA is a chemical messenger with relaxing and sleep-promoting effects. And GABA supplements are another popular option for sleep.

Studies show that GABA supplements may help you fall asleep faster, but they can take 1 to 8 weeks to work. And they don’t seem to affect sleep quality or help you stay asleep longer.

Doses of 100 mg to 300 mg of GABA were used for sleep in clinical studies. It doesn’t seem to cause any serious side effects. But GABA can lower blood pressure, which could be an issue if you’re taking other medications that also lower blood pressure.

Chamomile (Apigenin)

Chamomile is another plant that’s been used as medicine throughout history. It’s mainly found in the form of tea. But apigenin, an active ingredient in chamomile, is also sold as a supplement.

Chamomile may help improve the quality of your sleep. But it doesn’t seem to help with insomnia. There aren’t any quality studies on apigenin supplements and sleep, either.

While it may not do much, chamomile is considered safe when consumed as a tea, and may be safe when taken short term as a supplement. Chamomile side effects include dizziness and nausea. And it can interact with certain blood thinners and transplant medications. So talk to your provider before trying chamomile or apigenin for sleep.
How do you choose the best sleep supplement?

There are several things to consider when choosing a sleep supplement:

Do you need help falling asleep, staying asleep, or both?

What other medications are you taking?

What’s causing your sleep issues?

Do you have other health conditions?

For example, if you’re taking an antidepressant, then melatonin, tryptophan, and 5-HTP aren’t recommended. And if you’re having trouble staying asleep, GABA is unlikely to help.

Your best bet is to talk to your healthcare provider or pharmacist. They can recommend a supplement based on your specific needs.

Good to know: Over-the-counter supplements aren’t regulated the same way that prescription medications are. So there’s always a risk that they may contain ingredients that are different from what’s on the label. Look for certified brands and only purchase supplements from trusted sources to help protect your safety.
The bottom line

There are several natural supplements that may help with sleep issues. Melatonin has the most evidence behind it. CBD and theanine may help with sleep issues due to anxiety. Tryptophan, 5-HTP, and chamomile (apigenin) may be relaxing and help improve overall sleep quality. GABA may help you fall asleep faster, while magnesium will likely only help you sleep if leg cramps are keeping you awake.

Most supplements have side effects and drug interactions to consider before taking them. So talking to your healthcare provider or pharmacist may be a good first step in finding the right one for you.