25 Best Sleep Supplements : Amazing Results

Best sleeping supplements, also known as hypnotics or sedatives, to help them fall asleep or stay asleep. Reasons why people take sleeping pills are Insomnia, Stress and anxiety, Sleep disorders, Pain or discomfort, Travel or work schedule, etc.

It results in improved sleep quality, increased sleep duration, reduced sleep disruptions, enhanced daytime functioning, and relief from sleep-related symptoms.

Struggling to have a deep sleep? Here are the top 25 Best Sleep supplements that you can include in your routine to have a better, more relaxing, and refreshing sleep:-

1. Melatonin
2. Magnesium
3. Valerian root
4. L- Theanine
5. 5-HTP (5- Hydroxytryptophan)
6. Ashwagandha
7. Glycine
8. Passionflower
9. Chamomile
10. CBD (Cannabidiol)
11. GABA (Gamma-aminobutyric Acid)
12. Tryptophan
13. Zinc
14. Vitamin D
15. Lavender
16. Lemon Balm
17. Hops Extract
18. Taurine
19. Skullcap
20. Omega-3 fatty acids
21. Vitamin B6
22. Holy Basil (Tulsi)
23. Potassium
24. L-Ornithine
25. Fenugreek seed extract

Let’s examine these one by one and learn their qualities that regulate better sleep. We will also inform you about portion intake.

1. Melatonin

Melatonin, a hormone naturally produced by the pineal gland, has been widely recognized for its sleep-promoting properties. Its benefits include regulating sleep-wake cycles, reducing sleep latency, and improving sleep quality.

melatonin is available in multiple forms, including tablets, gummies, and liquids. When choosing a melatonin supplement, opt for a high-quality product that is pharmaceutical-grade, vegan-friendly, and free of artificial additives.

For better sleep, the recommended portion intake of melatonin varies from 0.5 to 5 milligrams, taken 30-60 minutes before bedtime.

2. Magnesium

Magnesium, an essential mineral, plays a crucial role in promoting relaxation, reducing stress, and regulating sleep patterns. Its benefits include calming the nervous system, relaxing muscles, and increasing the production of melatonin, the sleep hormone.

When choosing a magnesium supplement, opt for a high-quality product that is easily absorbed by the body, such as magnesium glycinate, magnesium citrate, or magnesium L-threonate.

For better sleep, the recommended portion intake of magnesium varies from 200 to 400 milligrams, taken 30-60 minutes before bedtime.

3. Valerian root

Valerian root, a natural herb, has been used for centuries to promote relaxation, reduce anxiety, and improve sleep quality. Its benefits include calming the nervous system, reducing stress hormones, and regulating sleep patterns.

When choosing a valerian root supplement, opt for a high-quality product that is standardized to contain 0.8-1.2% valerenic acid, the active compound responsible for its sedative effects.

For better sleep, the recommended portion intake of valerian root varies from 500 to 1000 milligrams, taken 30-60 minutes before bedtime.

4. L-Theanine

L-theanine, a non-essential amino acid found in green tea, has been shown to promote relaxation, reduce stress levels, and improve sleep quality. Its benefits include increasing the production of GABA, serotonin, and dopamine, neurotransmitters that regulate sleep and relaxation.

When choosing an L-theanine supplement, opt for a high-quality product that is pharmaceutical-grade and free of additives.

For better sleep, the recommended portion intake of L-theanine varies from 200 to 400 milligrams, taken 30-60 minutes before bedtime.

5. 5-HTP (5-Hydroxytryptophan)

5-Hydroxytryptophan (5-HTP), an amino acid precursor to serotonin, has been shown to promote relaxation, reduce anxiety and stress, and improve sleep quality. Its benefits include increasing the production of serotonin, which regulates mood, appetite, and sleep.

When choosing a 5-HTP supplement, opt for a high-quality product that is pharmaceutical-grade, vegan-friendly, and free of additives.

For better sleep, the recommended portion intake of 5-HTP varies from 50 to 200 milligrams, taken 30-60 minutes before bedtime.

6. Ashwagandha

Ashwagandha, an adaptogenic herb, has been used in Ayurvedic medicine for centuries to promote relaxation, reduce stress and anxiety, and improve sleep quality. Its benefits include regulating cortisol levels, reducing inflammation, and promoting GABA production, a neurotransmitter that helps regulate sleep.

When choosing an ashwagandha supplement, opt for a high-quality product that is standardized to contain 1.5-5% withanolides, the active compounds responsible for its adaptogenic effects.

For better sleep, the recommended portion intake of ashwagandha varies from 300 to 500 milligrams, taken 30-60 minutes before bedtime. 

7. Glycine

Glycine, a non-essential amino acid, has been shown to promote relaxation, reduce stress and anxiety, and improve sleep quality. Its benefits include regulating body temperature, promoting the release of serotonin and melatonin, and inhibiting the activity of stimulatory neurotransmitters.

When choosing a glycine supplement, opt for a high-quality product that is pharmaceutical-grade and free of additives.

For better sleep, the recommended portion intake of glycine varies from 3 to 5 grams, taken 30-60 minutes before bedtime.

8. Passionflower

Passionflower, a herbal remedy, has been used for centuries to promote relaxation, reduce anxiety and insomnia, and improve sleep quality. Its benefits include increasing the production of GABA, a neurotransmitter that helps regulate sleep, and reducing the activity of stimulatory neurotransmitters.

When choosing a passion flower supplement, opt for a high-quality product that is standardized to contain 2-3% flavonoids, the active compounds responsible for its sedative effects.

For better sleep, the recommended portion intake of passion flower varies from 250 to 500 milligrams, taken 30-60 minutes before bedtime

9. Chamomile

chamomile, a calming herbal remedy, has been used for centuries to promote relaxation, reduce anxiety and insomnia, and improve sleep quality. Its benefits include binding to GABA receptors, increasing the production of serotonin and melatonin, and reducing inflammation.

When choosing a chamomile supplement, opt for a high-quality product that is standardized to contain 1-2% apigenin, the active compound responsible for its sedative effects.

For better sleep, the recommended portion intake of chamomile varies from 250 to 500 milligrams, taken 30-60 minutes before bedtime, or as a calming tea. You can check the recipe by clicking here.

10. CBD (Cannabidiol)

CBD (Cannabidiol), a non-psychoactive compound found in cannabis plants, has been shown to promote relaxation, reduce anxiety and stress, and improve sleep quality. Its benefits include interacting with the body’s endocannabinoid system, regulating sleep-wake cycles, and reducing inflammation.

When choosing a CBD supplement, opt for a high-quality product that is THC-free, lab-tested, and made from organic hemp.

For better sleep, the recommended portion intake of CBD varies from 25 to 100 milligrams, taken 30-60 minutes before bedtime. 

11. GABA (Gamma-Aminobutyric acid)

GABA (Gamma-Aminobutyric Acid), a neurotransmitter, plays a crucial role in regulating sleep, relaxation, and anxiety. Supplementing with GABA can promote a sense of calm, reduce stress and anxiety, and improve sleep quality.

When choosing a GABA supplement, opt for a high-quality product that is pharmaceutical-grade and free of additives.

For better sleep, the recommended portion intake of GABA varies from 500 to 1000 milligrams, taken 30-60 minutes before bedtime.

12. Tryptophan

Tryptophan, an essential amino acid, serves as a precursor to serotonin and melatonin, neurotransmitters that regulate sleep and relaxation. Supplementing with tryptophan can promote relaxation, reduce anxiety and stress, and improve sleep quality.

When choosing a tryptophan supplement, opt for a high-quality product that is pharmaceutical-grade and free of additives.

For better sleep, the recommended portion intake of tryptophan varies from 500 to 2000 milligrams, taken 30-60 minutes before bedtime.

13. Zinc

Zinc, an essential mineral, plays a crucial role in regulating sleep, immune function, and neurotransmitter activity. Zinc deficiency has been linked to insomnia, daytime fatigue, and mood disturbances. Supplementing with zinc can promote relaxation, reduce anxiety and stress, and improve sleep quality.

When choosing a zinc supplement, opt for a high-quality product that is easily absorbed, such as zinc citrate or zinc glycinate.

For better sleep, the recommended portion intake of zinc varies from 15 to 30 milligrams, taken 30-60 minutes before bedtime.

14. Vitamin D

Vitamin D, an essential nutrient, plays a crucial role in regulating sleep, mood, and immune function. Research suggests that vitamin D deficiency is associated with insomnia, daytime fatigue, and seasonal affective disorder. Supplementing with vitamin D can promote relaxation, reduce anxiety and stress, and improve sleep quality.

When choosing a vitamin D supplement, opt for a high-quality product that contains vitamin D3 (cholecalciferol), the most effective form of vitamin D.

For better sleep, the recommended portion intake of vitamin D varies from 1,000 to 2,000 IU (International Units), taken daily, preferably in the morning.

15. Lavender

Lavender, a calming herb, has been used for centuries to promote relaxation, reduce anxiety and stress, and improve sleep quality.

The scent of lavender can slow down heart rate, lower blood pressure, and calm the nervous system, making it easier to fall asleep.

Recommended uses include:

• Diffusion: Add 5-7 drops of lavender essential oil to a diffuser, creating a calming atmosphere.
• Pillow Spray: Mix 5-7 drops of lavender essential oil with water in a spray bottle, spritzing it onto pillows and bedding.
• Bath Soak: Add 10-15 drops of lavender essential oil to warm bath water, promoting relaxation before bed.
• Topical Application: Mix 2-3 drops of lavender essential oil with a carrier oil, applying it to the skin or temples before sleep. 

16. Lemon Balm

Lemon balm, a calming herb, has been used for centuries to promote relaxation, reduce anxiety and stress, and improve sleep quality. Its light, citrusy scent can help slow down heart rate, lower blood pressure, and calm the nervous system, making it easier to fall asleep.

Recommended uses include:

• Tea: Steep 1-2 teaspoons of dried lemon balm leaves in boiling water for 5-7 minutes, straining and drinking 30-60 minutes before bedtime.
• Supplements: Take 300-500 milligrams of lemon balm extract 30-60 minutes before bedtime.
• Essential Oil: Mix 2-3 drops of lemon balm essential oil with a carrier oil, applying it to the skin or temples before sleep.

17. Hops Extract

Hops extract, derived from the flowers of the hop plant, has been used for centuries to promote relaxation, reduce anxiety and stress, and improve sleep quality.

Its sedative effects are attributed to the presence of flavonoids, alkaloids, and terpenes, which interact with the body’s GABA receptors, promoting a sense of calm and relaxation.

For better sleep, the recommended portion intake of hop extract varies from 100 to 300 milligrams, taken 30-60 minutes before bedtime.

18. Taurine

Taurine, an amino acid, plays a crucial role in regulating sleep, relaxation, and anxiety. Supplementing with taurine can promote a sense of calm, reduce stress and anxiety, and improve sleep quality. Taurine’s sleep-promoting effects are attributed to its ability to interact with GABA receptors, promote relaxation, and reduce cortisol levels.

When choosing a taurine supplement, opt for a high-quality product that is pharmaceutical-grade and free of additives.

For better sleep, the recommended portion intake of taurine varies from 500 to 2000 milligrams, taken 30-60 minutes before bedtime.

19. Skullcap

 Skullcap, a herbal remedy, has been used for centuries to promote relaxation, reduce anxiety and stress, and improve sleep quality. Its active compounds, including flavonoids and terpenes, interact with the body’s GABA receptors, promoting a sense of calm and relaxation.

When choosing a skullcap supplement, opt for a high-quality product that is standardized to contain 30-40% flavonoids.

For better sleep, the recommended portion intake of skullcap varies from 200 to 400 milligrams, taken 30-60 minutes before bedtime.

20. Omega-3 Fatty acids

Omega-3 fatty acids, particularly EPA and DHA, play a crucial role in regulating sleep, inflammation, and brain function. Supplementing with omega-3s can promote relaxation, reduce anxiety and stress, and improve sleep quality. Omega-3s’ sleep-promoting effects are attributed to their ability to reduce inflammation, regulate cortisol levels, and promote the production of melatonin.

When choosing an omega-3 supplement, opt for a high-quality product that is pharmaceutical-grade, molecularly distilled, and contains a minimum of 500 mg combined EPA and DHA.

For better sleep, the recommended portion intake of omega-3s varies from 1000 to 2000 mg, taken daily, preferably with a fatty meal. 

21. Vitamin B6

 Vitamin B6, a water-soluble vitamin, plays a crucial role in regulating sleep, mood, and neurotransmitter function. Vitamin B6 is involved in the production of serotonin, dopamine, and melatonin, neurotransmitters that regulate sleep-wake cycles. Supplementing with vitamin B6 can promote relaxation, reduce anxiety and stress, and improve sleep quality.

When choosing a vitamin B6 supplement, opt for a high-quality product that is pharmaceutical-grade and free of additives.

For better sleep, the recommended portion intake of vitamin B6 varies from 50 to 100 milligrams, taken 30-60 minutes before bedtime.

Some recommended food sources of vitamin B6 include:

• Lean meats (chicken, turkey)
• Fish (salmon, tuna)
• Whole grains (brown rice, quinoa)
• Legumes (chickpeas, black beans)
• Nuts and seeds (sunflower seeds, pumpkin seeds)

22. Holy Basil

Holy basil, also known as tulsi, is an adaptogenic herb that has been used for centuries in Ayurvedic medicine to promote relaxation, reduce stress and anxiety, and improve sleep quality. Holy basil’s sleep-promoting effects are attributed to its ability to regulate cortisol levels, promote relaxation, and reduce inflammation.

When choosing a holy basil supplement, opt for a high-quality product that is standardized to contain 2-5% ursolic acid.

For better sleep, the recommended portion intake of holy basil varies from 300 to 600 milligrams, taken 30-60 minutes before bedtime.

Some recommended ways to consume holy basil include:

• Tea: Steep 1-2 teaspoons of dried holy basil leaves in boiling water for 5-7 minutes.
• Supplements: Take holy basil capsules or tablets as directed.
• Tincture: Mix 20-30 drops of holy basil tincture with water or tea.
• Infused oil: Apply holy basil-infused oil topically to promote relaxation.

23. Potassium

Potassium, an essential mineral, plays a crucial role in regulating sleep, relaxation, and muscle function. Potassium helps to calm the nervous system, relax muscles, and promote a sense of well-being, making it easier to fall asleep and stay asleep.

When choosing a potassium supplement, opt for a high-quality product that is pharmaceutical-grade and contains potassium citrate or potassium gluconate.

For better sleep, the recommended portion intake of potassium varies from 99 to 198 milligrams, taken 30-60 minutes before bedtime.

Some recommended food sources of potassium include:

• Leafy greens (spinach, kale)
• Fruits (bananas, avocados)
• Legumes (white beans, lentils)
• Nuts and seeds (almonds, pumpkin seeds)
• Whole grains (quinoa, brown rice)

24. L-Ornithine

L-ornithine, a non-essential amino acid, plays a crucial role in regulating sleep, relaxation, and stress response. Supplementing with L-ornithine can promote relaxation, reduce anxiety and stress, and improve sleep quality. L-ornithine’s sleep-promoting effects are attributed to its ability to increase the production of GABA, serotonin, and melatonin, neurotransmitters that regulate sleep-wake cycles.

When choosing an L-ornithine supplement, opt for a high-quality product that is pharmaceutical-grade and free of additives.

For better sleep, the recommended portion intake of L-ornithine varies from 500 to 2000 milligrams, taken 30-60 minutes before bedtime.

Some recommended benefits of L-ornithine include:

• Improved sleep quality
• Reduced stress and anxiety
• Increased relaxation
• Enhanced athletic performance
• Improved immune function

25. Fenugreek Seed Extract

Fenugreek seed extract, derived from the seeds of the Trigonella foenum-graecum plant, has been traditionally used to promote relaxation, reduce anxiety and stress, and improve sleep quality. The extract contains compounds like saponins, flavonoids, and alkaloids, which interact with the body’s GABA receptors, promoting a sense of calm and relaxation.

When choosing a fenugreek seed extract supplement, opt for a high-quality product that is standardized to contain 20-50% saponins.

For better sleep, the recommended portion intake of fenugreek seed extract varies from 500 to 1000 milligrams, taken 30-60 minutes before bedtime.

Some recommended benefits of fenugreek seed extract include:

• Improved sleep quality
• Reduced stress and anxiety
• Increased relaxation
• Improved blood sugar regulation

While sleeping supplements can provide temporary relief for sleep disorders, it’s essential to address the underlying causes of sleep deprivation. To avoid relying on sleeping pills, establish a consistent sleep schedule, create a relaxing bedtime routine, and optimize your sleep environment.

Engage in regular exercise, such as yoga or brisk walking, to promote better sleep. Include sleep-promoting foods like tart cherries, walnuts, and fatty fish in your diet. Avoid caffeine, nicotine, and electronics before bedtime.

Try relaxation techniques like meditation, deep breathing, or progressive muscle relaxation to calm your mind and body. Limit naps and avoid stimulating activities before bedtime. Get some morning sunlight exposure to regulate your circadian rhythms. Drink herbal teas like chamomile or lavender to promote relaxation.

Incorporate sleep-supporting supplements like melatonin or valerian root into your routine. By adopting these healthy habits, you can improve the quality of your sleep and reduce your reliance on sleeping pills. Remember, a healthy lifestyle is the key to better sleep. Prioritize your sleep and wake up feeling refreshed and revitalized.

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