18 Best Sleep Aids: Benefits, Top Ingredients & More*

This article is a repost which originally appeared on MBG

Edited for content.

Our Takeaways:

· Over one third of Americans do not get enough sleep

· Sleep supplements should suit the individual’s specific needs

· Test out the lowest recommended dosage of a supplement so see how you react to it first

The 18 Best Sleep Supplements Of 2022 (All With Science-Backed Ingredients)*

By Emma Loewe mbg Senior Sustainability Editor Expert review by Ashley Jordan Ferira, Ph.D., RDN

Over a third of Americans regularly miss out on the recommended seven-plus hours of sleep a night, according to the CDC.

Beyond cranky mornings and coffee cravings, sleeplessness can have real impacts on health, as rest is essential to brain function, immunity, muscle repair, metabolic health, and much more.

These days, countless sleep supplements promise to make it easier to catch some shut-eye (and all the benefits that come along with it)—but which ones actually work?

Here’s mbg’s holy grail list of what to look for in a sleep supplement, frequently asked questions, and how to find the right one for your nightly needs.*

How to pick a sleep supplement & what we look for.

Anyone in the market for a new sleep aid knows how tricky it can be to cut through all the labels, claims, and ingredient lists on various products.

Here, mbg’s Director of Scientific Affairs Ashley Jordan Ferira, Ph.D., RDN, breaks your search down into six key elements of an effective and safe sleep supplement:*

• It has science-backed ingredients: The ingredient label is always the first thing you’ll want to look at in a sleep supplement. It should feature active ingredients that are backed by sleep-relevant science and dosed properly. We broke down what those are below to make your search easy breezy.
• It comes in an effective but gentle form: Since you’ll presumably be taking this supplement every night, you’ll want to make sure it’s gentle on the stomach. Look for ingredients that have been studied on humans in clinical trials. The higher the bioavailability (the percentage of supplement that actually makes it into the bloodstream), the better.
• It comes in a convenient serving size: Be it a capsule, spray, or tincture, the supplement should be easy and enjoyable to consume nightly.
• Its ingredients justify the cost: The most affordable sleep supplements tend to contain a single active ingredient. Formulas that are more expensive should feature high-quality, clean ingredients (e.g., organic, higher bioavailability, botanical extracts, etc.) paired with additional premium nutrients or botanicals.
• It contains few other ingredients: The shorter the “other ingredients” list, the better. You’ll want a supplement that contains actives and not much else, so look for one free of binders, preservatives, and artificial colors or flavors. Looking for allergen-free supplements made without gluten, eggs, dairy, soy, peanuts, tree nuts, etc., is also a smart move.
• It comes from a trusted brand: Buy from a brand that’s transparent about its ingredients, sourcing, and quality testing. Above and beyond practices would include independent third-party testing (which helps ensure the purity and potency of a product) and/or USDA-certified organic seal. If the company has committed to sustainable packaging and/or shipping practices, all the better.

Top sleep supplement ingredients.

Remember how science-backed ingredients are the most important things to look for?

That’s because there are lots of ingredients that are labeled as sleep promoters but don’t have the data to demonstrate they work.

This isn’t necessarily because supplement companies are trying to dupe you but more likely because long-term, rigorous research is wildly expensive.

While pharmaceutical companies have the budget to spend on them, smaller supplement brands usually don’t (and nutrition research is a less-funded area in general).

As such, they typically rely on the collective body of science from smaller, more modestly priced studies.

When you’re looking for a sleep supplement, you can be confident that the following ingredients do have at least some (and in some cases, lots) of research to back them up:

1. Magnesium bisglycinate: This form of the essential mineral magnesium is attached to two glycine molecules to make it more bioavailable, gentle, and easy for the body to absorb come bedtime. Supplementing with magnesium has been shown to help with slumber; for example, this double-blind randomized clinical trial demonstrated that this mineral helps older adults fall asleep faster and stay asleep longer.*
3. Jujube seed extract (Ziziphus jujuba var. spinosa): Jujube dates have long been used for relaxation and sedation in traditional Chinese medicine, and one 2017 scientific review of the fruit—which can also be found in a concentrated powder extract form—supports its potentially calming effect on the brain.*
5. Gamma-aminobutyric acid (GABA): A naturally occurring neurotransmitter, GABA sends the brain a signal to calm down. PharmaGABA® is a GABA supplement bioactive (made by a fermentation process) that has been shown in clinical trials to enhance natural sleep quality.*
7. L-theanine: L-theanine is an amino acid found naturally in green tea, but the kind you’ll find in supplements is often synthetic. Due to the way it blocks receptors in the brain that can initiate a stress response, it’s been found to support sleep and cognitive function and calm stress in healthy adults.* A dose of 200 mg is the minimum amount of L-theanine you’ll want to take to get these calming sleep effects, according to a 2020 systematic review.*
9. Melatonin: Our bodies naturally secrete melatonin at night to signal that it’s time to start preparing for sleep. However, factors like stress, light, and caffeine can all inhibit its production and make it harder to wind down. Research shows that, when consumed in low physiologic doses (no more than 0.5 mg per serving), supplemental melatonin can help support this natural circadian rhythm process and reduce the amount of time it takes to fall asleep.* While synthetic melatonin is widely available, you’ll want to opt for plant-derived forms of the hormone when possible.
11. Tart cherry extract (Prunus cerasus): In one double-blind, placebo-controlled study on 40 people over seven days, tart cherry juice concentrate, a natural source of melatonin, enhanced sleep efficiency when enjoyed before bed.*
13. 5-Hydroxytryptophan (5-HTP): 5-HTP is anaturally occurring amino acid that produces serotonin, which can then be converted to melatonin in the body. Supplemental forms of it have shown potential in supporting a steadier mood.* Again, plant-derived forms of it, from the seeds of the African plant Griffonia simplicifolia, are superior to synthetic ones. When taking a 5-HTP supplement, make sure it also contains some vitamin B6 (also might be labeled pyridoxal 5′-phosphate) to help catalyze the conversion to serotonin.*
15. Rafuma leaf extract (Apocynum venetum):Rafuma leaf is a plant extract that was historically used in China to promote longevity and mental well-being.* The modern research on this one is light, but according to one study on Rafuma leaf and GABA, the two compounds may work synergistically to help people fall asleep faster and achieve deeper sleep.*
17. Ashwagandha leaf and/or root extract (Withania somnifera): This popular adaptogen has been shown to help alleviate stress in one double-blind, placebo-controlled study when consumed in high doses (at 240 mg).* As such, it may help the mind calm down before bed, but any ashwagandha supplement you take for sleep should contain a decent amount of glycowithanolides (at least 20%), the herb’s active plant compounds.*
19. Saffron extract (Crocus sativus L.): The saffron spice, while pricey, has a growing body of clinical support for sleep, like this recent double-blind trial that found adults who took 15.5 mg of saffron extract a day for six weeks reported better sleep quality.*
21. Hemp extract: Full-spectrum hemp extract (from industrial hemp) contains a number of plant compounds (including CBD) that work synergistically to promote calm.* Some emerging research has also found that taking it before bed might enhance sleep quality, due to its relaxing and mood-supporting properties.* If you’re using a hemp extract for relaxation or sleep, look for one that contains at least 20 mg of CBD.
23. Botanical extracts: Other plant compounds that have demonstrated calming effects in scientific trials include valerian root, lavender, lemon balm, hops, passionflower, chamomile, and skullcap.*

At a glance:

Best for falling asleep & staying asleep: mindbodygreen sleep support+

Best for shift work & jet lag: Nature’s Bounty Melatonin

Best for beauty sleep: Hum Mighty Night

Best menopausal formula: EQUELLE®

Best for immunity: Trulacta

Best nighttime powder: Beam Dream CBD Sleep Powder

Best sleep tea: Gaia Herbs Sleep & Relax Herbal Tea

Best with melatonin & CBD: Green Roads Sweet Sleep CBD Oil

Best sleep mouth spray: Biocol Labs Sleeping Spray

Best L-Theanine: NOW Double Strength L-Theanine 200 mg Veg Capsules

Best fast-dissolve tablet: Nature Made Back To Sleep

Best full-spectrum CBD tincture: FAB CBD Pure CBD Oil

Best plant-based melatonin: Symphony Natural Health Herbatonin 0.3 mg

Best for kids: Garden of Life Dr. Formulated Kids Sleep Gummies

Best nootropics: Qualia Night

Best 5-HTP: Seeking Health 5-HTP Capsules

Best organic herbal blend: Gaia Herbs Sleep & Relax

Best botanicals blend: Pure Encapsulations Best-Rest Formula

The bottom line.

Sleep supplements are not made to treat sleep disorders, but they can help support your body’s natural ability to get a great night’s rest.*

Look for ones that contain ingredients at effective doses that have been researched in humans for sleep, are low in additives, and come from a trusted brand (our list of 18 is a great place to start).

And as always, talk to your doctor before incorporating any new supplement into your routine. If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.