10 Best Sleep Supplements (2026) Reviewed
Quality sleep affects every aspect of your health, from cognitive function and mood to immune strength and metabolic balance. Yet nearly 70 million Americans struggle with sleep disorders, leading many to explore natural supplements as an alternative to prescription sleep medications.
Sleep supplements work through various mechanisms: some boost melatonin (the body’s sleep hormone), others promote relaxation through calming amino acids like glycine and L-theanine, and herbal options have been used for centuries to ease the transition to sleep. The key is finding the right approach for your specific sleep challenges, whether that’s difficulty falling asleep, staying asleep, or achieving restorative deep sleep.
We evaluated dozens of sleep supplements based on ingredient quality, third-party testing, bioavailability, and real-world effectiveness. Our selections include both melatonin-based and melatonin-free options to accommodate different preferences and sensitivities.
Table of Contents
- Quick Comparison Table
- Best Sleep Supplements by Type
- Individual Product Reviews
- Buying Guide
- How to Take Sleep Supplements
- Benefits of Sleep Supplements
- Safety Considerations
- FAQ
- Bottom Line
Quick Comparison Table
| Product | Form | Serving Size | Key Differentiator | Best For | Winner |
|---|---|---|---|---|---|
| Pure Encapsulations Best-Rest Formula | Capsules | 2 capsules | Multi-ingredient formula with low-dose melatonin | Comprehensive sleep support | 🏆 TOP PICK |
| Thorne Magnesium Glycinate | Capsules | 1 capsule | 120mg highly absorbable magnesium per capsule | Magnesium-focused approach | 🥇 Best Magnesium |
| OLLY Extra Strength Sleep | Gummies | 2 gummies | 5mg melatonin with botanicals | Gummy preference | 🥇 Best Gummies |
| Natrol Melatonin 5mg Fast Dissolve | Fast Dissolve | 1 tablet | Dissolves in 15 minutes, no water needed | Budget shoppers | 🥇 Best Budget |
| NOW Foods L-Theanine 200mg | Capsules | 1 capsule | Promotes relaxation without drowsiness | Racing thoughts at bedtime | 🥇 Best L-Theanine |
| NOW Sleep | Capsules | 1-2 capsules | Valerian, hops, GABA blend | Melatonin-free herbal option | 🥇 Best Herbal |
| Swanson Apigenin | Capsules | 1 capsule | 50mg chamomile-derived bioflavonoid | Melatonin-free approach | 🥇 Best Apigenin |
| Thorne Glycine | Capsules | 2 capsules | 1g glycine per serving for sleep quality | Deep sleep support | 🥇 Best Glycine |
| Pure Encapsulations Magnesium Glycinate | Capsules | 1-4 capsules | Hypoallergenic, highly bioavailable | Sensitive individuals | 🥇 Best for Sensitivities |
| BulkSupplements Glycine Powder | Powder | 3g (1 scoop) | Pure glycine, customizable dosing | Value seekers | 🥇 Best Value |
Best Sleep Supplements by Type
Capsules
Capsules remain the most popular delivery format for sleep supplements due to precise dosing, easy swallowing, and longer shelf stability. Multi-ingredient formulas like Pure Encapsulations Best-Rest combine several sleep-supporting compounds in a single serving, while single-ingredient capsules allow you to target specific deficiencies or mechanisms. Capsules typically take 30-60 minutes to begin working as they must dissolve in the digestive tract before absorption.
Gummies
Gummies offer a pleasant-tasting alternative for those who struggle with pills. OLLY has popularized this format with their sleep gummies combining melatonin with L-theanine and botanicals. The tradeoff is that gummies contain added sugars and may have lower potency per serving compared to capsules. They’re ideal for occasional use or for those who prioritize palatability.
Fast-Dissolve Tablets
Fast-dissolve tablets like Natrol’s formulation begin dissolving on the tongue within seconds, potentially offering faster onset than traditional capsules. This format works well for travel or situations where water isn’t readily available. The sublingual absorption may also bypass some first-pass metabolism in the liver.
Powders
Powder supplements like BulkSupplements Glycine allow precise dose customization and can be mixed into beverages. This format often provides the best value per serving and works well for amino acids like glycine where higher doses (3+ grams) may be beneficial. The main drawback is the need for mixing and potentially less convenient dosing.
Individual Product Reviews
Pure Encapsulations Best-Rest Formula — Best Overall
A comprehensive sleep formula combining low-dose melatonin with GABA, L-theanine, and calming botanicals for multi-pathway sleep support.
Pure Encapsulations Best-Rest Formula takes our top spot for its thoughtfully designed combination of evidence-based sleep ingredients at appropriate doses. The formula includes just 1mg of melatonin (research suggests lower doses are often more effective than mega-doses), combined with 300mg GABA, 400mg valerian extract, 150mg lemon balm, 150mg hops extract, 100mg passionflower, 100mg chamomile, and 50mg L-theanine. This multi-ingredient approach addresses sleep from multiple angles: melatonin helps regulate circadian rhythm, GABA and L-theanine promote relaxation, and the herbal blend has been used traditionally for centuries to ease the transition to sleep.
Pure Encapsulations is known for their hypoallergenic formulations free from common allergens, artificial additives, and unnecessary binders. The brand is trusted by healthcare practitioners and undergoes rigorous third-party testing. Two capsules taken before bed provide the full formula, and the moderate dosing allows for adjustment based on individual response.
Key Specifications:
- Melatonin: 1mg per serving
- GABA: 300mg
- Valerian Extract: 400mg
- L-Theanine: 50mg
- Serving Size: 2 capsules
- Certifications: Non-GMO, Vegan, Gluten-Free
Considerations: The comprehensive formula means you’re taking multiple ingredients, which may not be ideal if you prefer a minimalist approach. The moderate L-theanine dose (50mg) is lower than standalone L-theanine supplements.
Thorne Magnesium Glycinate — Best Magnesium
A highly absorbable chelated magnesium supplement that supports muscle relaxation and calm without the digestive issues common with other magnesium forms.
Thorne’s Magnesium Glycinate delivers 120mg of elemental magnesium per capsule in a highly bioavailable chelated form. Magnesium glycinate is formed by binding magnesium to the amino acid glycine, creating a compound that’s gentler on the digestive system than magnesium oxide or citrate while providing excellent absorption. The glycine component itself has calming properties, making this form particularly well-suited for sleep support.
Thorne is trusted by over 100 professional sports teams and is the #1 recommended clinical brand by healthcare practitioners. Their products undergo rigorous third-party testing for purity and potency. Taking 1-4 capsules daily (120-480mg magnesium) allows for dose customization based on individual needs and dietary intake.
Key Specifications:
- Magnesium: 120mg per capsule (29% DV)
- Form: Magnesium glycinate (chelated)
- Serving Size: 1 capsule, 1-4 times daily
- Certifications: Third-party tested, NSF Certified for Sport, Gluten-Free
Considerations: Multiple capsules may be needed to reach optimal magnesium intake. Those already consuming adequate dietary magnesium may see less benefit.
OLLY Extra Strength Sleep — Best Gummies
A tasty gummy option combining 5mg melatonin with L-theanine and traditional botanical extracts for those who prefer a more enjoyable supplement experience.
OLLY has become synonymous with pleasant-tasting supplements, and their Extra Strength Sleep gummies deliver on that promise with a blackberry mint flavor. Each 2-gummy serving provides 5mg of melatonin, 100mg of L-theanine, plus a botanical blend including chamomile, passionflower, and lemon balm extracts. The NSF certification verifies that the product contains what it claims and meets quality standards.
The gummy format makes these supplements feel less medicinal and more like a bedtime treat, which can improve compliance for those who struggle with pills. They’re gluten-free and made without synthetic colors or flavors. For those who find 5mg melatonin too strong, OLLY also offers a regular strength version with 3mg.
Key Specifications:
- Melatonin: 5mg per serving
- L-Theanine: 100mg
- Botanical Blend: Chamomile, Passionflower, Lemon Balm
- Serving Size: 2 gummies
- Certifications: NSF Certified, Gluten-Free
Considerations: Contains added sugars (3g per serving). The 5mg melatonin dose may be more than some individuals need. Not suitable for those avoiding gelatin.
Natrol Melatonin 5mg Fast Dissolve — Best Budget
A wallet-friendly fast-dissolve melatonin from America’s #1 drug-free sleep aid brand, offering convenient dosing without water.
Natrol dominates the melatonin market as America’s top-selling drug-free sleep aid brand, and their Fast Dissolve tablets represent excellent value for straightforward melatonin supplementation. The strawberry-flavored tablets dissolve on the tongue within seconds, making them ideal for travel or nightstand use. Each tablet delivers 5mg of melatonin to help regulate sleep-wake cycles.
The 200-tablet bottle provides up to 200 days of supply, making this one of the most economical sleep supplement options available. The formula is vegetarian, 100% drug-free, and non-habit forming. For those who find 5mg too strong, Natrol offers the same fast-dissolve format in 1mg, 3mg, and 10mg options.
Key Specifications:
- Melatonin: 5mg per tablet
- Format: Fast-dissolve, strawberry flavor
- Serving Size: 1 tablet
- Supply: Up to 200 days
- Certifications: Vegetarian, Drug-Free
Considerations: Contains wheat and soy. Single-ingredient formula doesn’t address other sleep pathways. Some may prefer lower melatonin doses.
NOW Foods L-Theanine 200mg — Best L-Theanine
A double-strength L-theanine formula that promotes calm focus and relaxation without causing drowsiness, ideal for quieting racing thoughts before bed.
L-theanine is an amino acid found naturally in green tea that promotes alpha brain wave activity associated with relaxed alertness. Unlike melatonin, L-theanine doesn’t directly induce drowsiness but rather helps calm the mind and reduce the mental chatter that can prevent sleep. NOW Foods’ Double Strength formula provides 200mg per capsule, combined with 100mg of inositol (a B-vitamin family member that supports nervous system health).
NOW Foods maintains rigorous quality standards with GMP certification and transparent labeling. The formula is vegetarian, non-GMO, and free from major allergens. L-theanine works well as a standalone supplement or can be combined with melatonin or magnesium for enhanced effect.
Key Specifications:
- L-Theanine: 200mg per capsule
- Inositol: 100mg
- Serving Size: 1 capsule, 1-2 times daily
- Certifications: Non-GMO, Vegan, Kosher, GMP Quality Assured
Considerations: Works best for anxiety-related sleep difficulties rather than circadian rhythm issues. May take several days of consistent use to notice effects.
NOW Sleep — Best Herbal
A melatonin-free botanical blend featuring valerian, hops, passionflower, and GABA for those seeking traditional herbal sleep support.
NOW Sleep combines time-tested herbal sedatives with the neurotransmitter GABA for a comprehensive melatonin-free approach. Valerian and hops have been traditionally used together for centuries to promote calm and restful sleep, while passionflower supports nervous system relaxation. The formula includes standardized extracts to ensure consistent potency across batches.
This option works well for those who prefer to avoid melatonin due to sensitivity, concerns about hormonal effects, or who find melatonin leaves them groggy. The herbal approach may take longer to show effects compared to melatonin, and consistent use over 2-4 weeks often yields the best results.
Key Specifications:
- Valerian Root Extract: Standardized to 0.8% valerenic acids
- Hops Extract: 4:1 concentration
- Passionflower Extract: Standardized for flavonoids
- GABA: Gamma-aminobutyric acid
- Serving Size: 1-2 capsules
- Certifications: Non-GMO, GMP Quality Assured
Considerations: Valerian has a distinctive odor that some find unpleasant. May cause vivid dreams in some individuals. Not recommended for those on sedative medications.
Swanson Apigenin — Best Apigenin
A bioflavonoid supplement derived from chamomile that may support sleep and relaxation through mechanisms distinct from melatonin.
Apigenin is gaining popularity as a melatonin-free sleep aid, largely due to endorsements from researchers studying its effects on NAD+ metabolism and sleep quality. This flavonoid compound is found naturally in chamomile, parsley, and celery, and may work by modulating GABA receptors and reducing anxiety. Swanson’s formula provides 50mg per capsule at an accessible price point.
Research on apigenin for sleep is still emerging, but animal and preliminary human studies suggest it may help reduce sleep latency and improve sleep quality. The compound also has antioxidant properties and may support cellular health beyond sleep benefits.
Key Specifications:
- Apigenin: 50mg per capsule
- Source: Celery-derived
- Serving Size: 1 capsule
- Certifications: Non-GMO, Gluten-Free
Considerations: Less clinical research available compared to established sleep supplements. Effects may be subtle and take time to notice.
Thorne Glycine — Best Glycine
A premium glycine supplement supporting deep sleep quality through temperature regulation and neurotransmitter modulation.
Glycine is a non-essential amino acid that research suggests may improve sleep quality by lowering core body temperature and increasing serotonin levels involved in sleep regulation. Clinical studies using 3g of glycine before bed showed improvements in sleep quality and reduced daytime fatigue. Thorne’s capsule format provides 1g per 2-capsule serving, allowing for dose titration.
Beyond sleep, glycine supports detoxification, collagen production, and nervous system function. Thorne’s commitment to purity means the product contains no unnecessary additives or fillers. The neutral taste of glycine also makes powder forms palatable for those preferring higher doses.
Key Specifications:
- Glycine: 1g per 2 capsules
- Serving Size: 2 capsules
- Servings Per Container: 125
- Certifications: Third-party tested, Gluten-Free
Considerations: Optimal sleep doses (3g) require taking 6 capsules. Powder format may be more economical for higher doses.
Pure Encapsulations Magnesium Glycinate — Best for Sensitivities
A hypoallergenic magnesium supplement ideal for those with multiple sensitivities or who require the cleanest possible formula.
Pure Encapsulations has built their reputation on creating supplements free from common allergens and additives that can trigger reactions in sensitive individuals. Their Magnesium Glycinate provides 120mg of highly absorbable magnesium per capsule without wheat, gluten, egg, peanuts, tree nuts, dairy, soy, shellfish, or artificial colors, flavors, or sweeteners.
The chelated glycinate form is gentle on digestion, making it suitable for those who experience GI upset with other magnesium forms. Healthcare practitioners frequently recommend this brand for patients with complex health conditions or multiple sensitivities.
Key Specifications:
- Magnesium: 120mg per capsule
- Form: Magnesium glycinate
- Serving Size: 1-4 capsules daily
- Certifications: Hypoallergenic, Non-GMO, Vegan, Gluten-Free
Considerations: Premium pricing compared to mainstream brands. May require multiple capsules for optimal magnesium intake.
BulkSupplements Glycine Powder — Best Value
An unflavored, pure glycine powder offering exceptional value and flexible dosing for those seeking economical sleep support.
BulkSupplements specializes in single-ingredient supplements at competitive prices, and their glycine powder exemplifies this approach. The 500g bag provides approximately 166 servings at 3g each, making it one of the most economical ways to supplement with glycine. The unflavored powder mixes easily into water, juice, or protein shakes.
Third-party testing verifies purity and potency, and the product is manufactured in a cGMP-certified facility. For those targeting the research-supported 3g dose for sleep, powder format is significantly more practical than taking multiple capsules.
Key Specifications:
- Glycine: 3g per scoop
- Format: Unflavored powder
- Size: 500g (166 servings)
- Certifications: Third-party tested, cGMP manufactured, Gluten-Free
Considerations: Requires measuring and mixing. Less convenient for travel than capsules.
Buying Guide: What to Look for in Sleep Supplements
Quality Indicators
Third-party testing from organizations like NSF, USP, or ConsumerLab verifies that supplements contain what they claim without harmful contaminants. Look for GMP (Good Manufacturing Practice) certification indicating the facility meets FDA quality standards. Brands that voluntarily submit to independent testing demonstrate commitment to quality.
Certifications That Matter
- NSF Certified for Sport: Tested for banned substances, important for athletes
- USP Verified: Meets United States Pharmacopeia standards for purity and potency
- ConsumerLab Approved: Independently tested and reviewed
- Non-GMO Project Verified: Free from genetically modified organisms
Red Flags to Avoid
- Proprietary blends that hide individual ingredient amounts
- Mega-doses of melatonin (10mg+) without evidence of greater effectiveness
- Unsubstantiated claims like “cures insomnia” or “guaranteed results”
- Missing or vague manufacturing information
- Unusually low prices that may indicate quality shortcuts
Form Selection Guidance
Choose based on your priorities: capsules for precise dosing and convenience, gummies for palatability (accepting added sugars), fast-dissolve for rapid onset and travel, or powders for customizable dosing and value. Consider whether you prefer single ingredients you can combine yourself or comprehensive formulas that simplify your routine.
How to Take Sleep Supplements
Recommended Dosages
- Melatonin: Start with 0.5-3mg; research suggests lower doses (0.3-1mg) may be equally effective without next-day grogginess
- Magnesium Glycinate: 200-400mg elemental magnesium daily
- L-Theanine: 100-400mg, typically 200mg for sleep support
- Glycine: 3g before bed based on clinical research
- Apigenin: 50mg, though some protocols suggest higher doses
Best Time to Take
Most sleep supplements work best when taken 30-60 minutes before your intended bedtime. Melatonin should be taken when you want to signal sleep onset to your body, not necessarily when you’re already drowsy. Magnesium can be taken with dinner or before bed. Glycine appears effective when taken immediately before sleep.
Duration and Cycling
Melatonin is generally recommended for short-term use (a few weeks) to reset sleep patterns, with breaks to assess whether supplementation is still needed. Magnesium and amino acids like glycine and L-theanine can typically be used long-term as they’re addressing nutritional needs rather than forcing sleep through sedation. Herbal supplements like valerian may be most effective with consistent use over 2-4 weeks.
Potential Benefits of Sleep Supplements
Melatonin
Research consistently shows melatonin may help reduce the time it takes to fall asleep (sleep latency) and can be particularly helpful for jet lag, shift work, and circadian rhythm disorders. A meta-analysis in the Journal of Neurology found melatonin supplementation reduced sleep latency and improved overall sleep quality compared to placebo.
Magnesium
Magnesium plays a role in regulating neurotransmitters involved in sleep, including GABA. Studies suggest magnesium supplementation may improve sleep quality particularly in older adults and those with low dietary intake. Magnesium glycinate specifically combines calming magnesium with the amino acid glycine for enhanced relaxation support.
L-Theanine
Clinical research indicates L-theanine promotes relaxation without sedation by increasing alpha brain wave activity. Studies in the Journal of Clinical Psychiatry suggest it may improve sleep quality and reduce anxiety-related sleep difficulties.
Glycine
Research published in Sleep and Biological Rhythms found that 3g of glycine before bed improved subjective sleep quality and reduced fatigue the following day. Glycine may work by lowering core body temperature, which naturally drops during sleep onset.
Herbal Compounds
Valerian, hops, and passionflower have traditional use spanning centuries for sleep support. While research quality varies, some studies suggest these botanicals may improve sleep quality, particularly when used consistently over several weeks.
Safety Considerations
Potential Side Effects
- Melatonin: Headache, dizziness, daytime drowsiness, vivid dreams
- Magnesium: Digestive upset, particularly with oxide and citrate forms; glycinate form is gentler
- L-Theanine: Generally well-tolerated; rarely causes headaches
- Valerian: Headache, digestive upset, vivid dreams
- Glycine: May cause mild digestive discomfort at high doses
Who Should Avoid Sleep Supplements
- Pregnant or nursing women should consult healthcare providers before use
- Those taking sedative medications, antidepressants, or blood thinners should seek medical guidance
- Individuals with autoimmune conditions should be cautious with melatonin
- Children should only use sleep supplements under medical supervision
Drug Interactions
Melatonin may interact with blood thinners, immunosuppressants, diabetes medications, and contraceptives. Magnesium can affect absorption of certain antibiotics and bisphosphonates. Valerian may enhance sedative effects of other medications. Always disclose supplement use to healthcare providers.
Frequently Asked Questions
Is melatonin safe for long-term use?
While short-term melatonin use appears safe, long-term safety data is limited. Some research suggests extended use is generally well-tolerated, but periodic breaks help assess whether supplementation remains necessary. For chronic sleep issues, addressing underlying causes is preferable to indefinite supplementation.
What’s better for sleep: melatonin or magnesium?
They work through different mechanisms. Melatonin directly influences circadian rhythm and sleep onset timing, while magnesium supports relaxation and may help those with deficiency-related sleep issues. Many people find combining low-dose melatonin with magnesium more effective than either alone.
Why do some people feel groggy after taking melatonin?
High doses (5-10mg) can elevate melatonin levels beyond what’s natural, potentially causing next-day grogginess. Research suggests doses as low as 0.3-1mg may be equally effective for sleep onset without residual effects. Try reducing your dose if experiencing morning sluggishness.
Can I take multiple sleep supplements together?
Many sleep supplements can be combined safely. Common stacks include melatonin with magnesium, or L-theanine with magnesium. Start with one supplement to assess individual response before adding others. Avoid combining multiple sedating herbs or taking high doses of multiple compounds.
How long does it take for sleep supplements to work?
Melatonin typically works within 30-60 minutes of the first dose. Magnesium and L-theanine may show effects within days but often work better with consistent use over 1-2 weeks. Herbal supplements like valerian may require 2-4 weeks of regular use for optimal benefits.
Are sleep supplements habit-forming?
Unlike prescription sleep medications, natural sleep supplements are generally considered non-habit forming. However, psychological dependence can develop if you believe you cannot sleep without them. Periodic breaks help maintain perspective on their role in your sleep routine.
What causes melatonin to stop working?
Some people report diminishing effects over time, possibly due to receptor downregulation with continuous use. Taking periodic breaks (a few days to a week) may help restore sensitivity. Also ensure you’re addressing sleep hygiene factors like light exposure and consistent sleep timing.
Can sleep supplements interact with medications?
Yes, sleep supplements can interact with various medications including sedatives, antidepressants, blood thinners, and blood pressure medications. Always inform healthcare providers about supplement use and review interactions before starting new supplements.
Are gummies as effective as capsules for sleep?
Gummies can be equally effective if they contain adequate doses of active ingredients. However, some gummy products prioritize taste over potency. Check actual ingredient amounts rather than assuming equivalence. Gummies also contain added sugars that capsules avoid.
What’s the best sleep supplement for anxiety-related sleep problems?
L-theanine and magnesium are particularly helpful for anxiety-related sleep difficulties as they promote calm without forcing drowsiness. GABA-containing formulas may also help. For severe anxiety affecting sleep, professional evaluation is recommended.
Bottom Line
For most people: Pure Encapsulations Best-Rest Formula provides comprehensive sleep support through multiple pathways with quality ingredients and appropriate dosing.
For budget buyers: Natrol Melatonin 5mg Fast Dissolve offers straightforward, effective melatonin supplementation at an unbeatable value with up to 200 days of supply.
For gummy preference: OLLY Extra Strength Sleep delivers enjoyable supplementation with melatonin and calming botanicals in a tasty blackberry mint format.
For melatonin-free support: NOW Sleep combines traditional herbal sedatives with GABA for those who prefer to avoid melatonin entirely.
For magnesium-focused approach: Thorne Magnesium Glycinate provides highly absorbable magnesium from a trusted, third-party verified brand.
For racing thoughts at bedtime: NOW Foods L-Theanine 200mg promotes mental calm without sedation, helping quiet an overactive mind.
