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)
58
Valerian root
58
Apigenin
58
Passionflower (Passiflora incarnata)
Educational reference, not medical advice. Discuss any supplement change with a qualified clinician before acting on this list.