Supplements for sleep
What actually helps you fall and stay asleep — by the trial data.
Sleep onset has decent evidence behind a small set of supplements: melatonin at low doses (0.1–0.5 mg often outperforms 5–10 mg per Zhdanova's MIT studies), magnesium glycinate, glycine 3 g, L-theanine 200 mg, lavender oil (Silexan 80 mg). Sleep maintenance is harder — extended-release melatonin and tart cherry have the best data. Avoid: kava, kratom, phenibut (CNS depressants with documented dependence and fatalities).
92
Caffeine (standardised)
86
Melatonin (0.1-0.5 mg physiological dose)
85
Melatonin
82
Magnesium
82
Magnesium glycinate
81
Methylcobalamin (high-dose neurological)
79
Magnesium bisglycinate
78
Glycine
76
Tyrosine (L-tyrosine)
74
L-Theanine
74
Chamomile extract (Matricaria chamomilla)
73
Lavender oil oral (Silexan)
70
Tart cherry (Montmorency)
68
Ashwagandha (KSM-66)
68
Melatonin extended-release
65
Magnesium L-threonate
65
PharmaGABA
64
Acetyl-L-Carnitine (ALCAR)
63
Magnolia bark (honokiol + magnolol)
62
Milk peptides (casein hydrolysate)
62
Ketone esters (exogenous ketones)
61
Melatonin gummies (high dose 5–10 mg)
61
GlyNAC (glycine + NAC stack)
58
Valerian root
58
Apigenin
Educational reference, not medical advice. Discuss any supplement change with a qualified clinician before acting on this list.