The 8 Best Natural Sleep Aids, According to Dietitians...

Find out which expert-recommended herbs and supplements can support your sleep.

Health / Brian Kopinski

Medically reviewed by Melissa Nieves, LNDMillions of American struggle with sleep issues - in fact, the Centers for Disease Control and Prevention (CDC) estimates that between 50 to 70 million people suffer from chronic sleep disorders. And poor sleep can lead to serious health problems, including increasing your risk for heart disease, high blood pressure, diabetes, and stroke, among other chronic conditions.So, how can you improve your sleep? Experts recommend developing healthy sleep habits, such as limiting electronics and sticking to a regular sleep schedule. Natural sleep aids can also help support better sleep, but picking the best one can be overwhelming with so many options. Tiffany Lester, MD, a board-certified integrative medicine physician and founder of Minimalist Medicine, advises looking for NSF-certified brands or ones with third-party testing listed on their website since the supplement industry is not well-regulated in the US.Our dietitians reviewed the latest research and consulted with experts. We evaluated top brands based on current evidence of their effectiveness, quality of ingredients, nutrient composition, dosage, form, cost, and third-party testing to bring you our list of the best natural sleep aids.Our RecommendationsBest Overall: Thorne Melaton-3Best Without Melatonin: Pure Encapsulations Sereniten Plus 45'sBest Magnesium: Klean Athlete Magnesium GlycinateBest for Menopause: NOW Foods Valerian RootBest Gummies: Olly Sleep Blackberry ZenBest for Older People: Pure Encapsulation MelatoninBest for Evening Exercisers: Thorne PhosphatidylserineBest for Anxiety: Wild & Organic Passion Flower TinctureWhat Are Natural Sleep Aids? Natural sleep aids are substances, remedies, or practices that come from natural sources such as plants, herbs, and minerals. They are often used by people who want to address sleep issues without turning to pharmaceutical medications. The Different Types of Natural Sleep AidsThere are hundreds of natural sleep aids on the market. Finding the right one is highly individualized; not all sleep aids are suitable for everyone, according to Jessica Swift Harrel, RDN, IFNCP, a culinary nutritionist and integrative and functional dietitian. Plus, only a few are evidence-backed to prove their effectiveness with sleep, including: Melatonin: A hormone produced by the brain that plays a role in the sleep/wake cycle. The melatonin your body produces depends on the time of day (i.e., more melatonin is produced when it’s dark outside). Research has shown that supplementation with melatonin can be an effective sleep aid in individuals with sleep disorders.Magnesium: An essential mineral that acts as an electrolyte, a cofactor in more than 300 enzyme systems, and is required for energy, DNA, and protein production, among many other functions [6]. Various types of magnesium come in supplement form, and certain types are used as sleep aids. Some research shows that magnesium supplementation may improve sleep subjectively [7].Valerian Root: Valerian is a perennial plant native to Europe and Asia that has historical roots as a sedative aid dating back to Ancient Greece and Rome]. It has been commonly promoted as a dietary supplement to act as a sleep aid, although more research is needed to confirm its benefits.Passionflower: Passionflower is a climbing vine that originated in the southeastern United States, Central and South America, and has been historically used as a sedative. It targets the gamma-aminobutyric acid (GABA) pathway system, leading to calming effects. This makes it a popular herb for helping people with anxiety, insomnia, pain, ADHD, and menopause. Vitamin D: Some evidence suggests that vitamin D may play a role in circadian rhythms, and supplementation is thought to enhance sleep quality.Lactium: A milk-derived compound thought to have calming effects. In small studies, it has been shown to improve sleep.L-theanine: An amino acid naturally occurring in tea leaves. It can cross the blood-brain barrier and has anxiety and stress-reducing effects, with symptoms of drowsiness.
Editor's TakeFrom a dietitian's perspective, prioritizing sleep is one of the most important things you can do for your overall health, along with eating a healthy diet and staying active. We all know a bad night's sleep doesn’t just mess up the next day–it can drag you down the entire week. When poor quality sleep becomes a regular problem, many people consider taking medication either over-the-counter or prescription, but that can lead to issues like dependence. Thankfully, there are plenty of natural sleep aids to try before jumping to those options. I deal with occasional nighttime anxiety that can keep me from getting enough sleep; my current go-to is our Best for Anxiety pick, Wild & Organic Passion Flower Tincture.As a registered dietitian and senior nutrition editor at Health, I feel comfortable recommending this option, as well as any others on our list, to friends and family who struggle with sleep issues.-Amy Fischer, MS, RD, CDN, senior nutrition editor on Health.com
A Note About SupplementsDietary supplements are minimally regulated by the FDA and may or may not be suitable for you. They also may interact with other supplements or medications you are taking. Our team of medical experts reviews supplements according to our rigorous dietary supplement methodology. We also had a registered dietitian review this page for its scientific accuracy. Please always speak with a healthcare provider to discuss any supplements you plan on taking.Best Overall: Thorne Research Melaton-3 Melatonin Supplement

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Why We Like ItThorne’s Melaton-3 is our top choice for the best overall sleep aid. Thorne is a well-respected brand that makes high-quality supplements and performs extensive testing. Melaton-3 is also NSF Certified for Sport, meaning it is tested to certify that what’s on the label is in the bottle and that the product has no unacceptable levels of contaminants or banned substances for sports. This supplement contains only melatonin as an active ingredient. Melatonin is a hormone produced by the brain that plays a role in the sleep/wake cycle by promoting sleep and may help you fall asleep faster. Research indicates that supplementation with melatonin can be an effective sleep aid in people with sleep disorders and may also be helpful for those with jet lag.Thorne’s Melaton-3 contains 3 milligrams of melatonin, which is considered a moderate dosage—anywhere from 0.3 mg to 5.0 mg has been shown to exert effects on sleep. It’s vegan, gluten-free, and only one capsule per serving. It’s Worth NotingWhile short-term use of melatonin supplements appears safe for the general population, it may not be safe for everyone. Pregnant or nursing individuals should avoid using it as its safety has not been tested in this population. Due to potential side effects of dizziness and drowsiness, people with dementia should not use this supplement. It can also interact with certain medications used for epilepsy or blood thinning.Product Details:Form: CapsuleServing Size: 1 capsuleActive Ingredients: Melatonin, 3 mgThird-Party Tested: Yes - NSF CertifiedBest Without Melatonin: Pure Encapsulations Sereniten Plus

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Why We Like ItIf you’re looking for a supplement that doesn’t contain melatonin, we like Pure Encapsulation’s Sereniten Plus. This pick contains a blend of vitamin D, Lactium, and L-theanine, all of which, according to Swift, may support relaxation, mood improvement, and enhanced quality sleep.Recent studies suggest that lactium, a protein derived from milk (casein), can help improve sleep in people with mild to moderate sleep issues. Even though it’s milk-based, lactium is considered safe for people who are lactose-intolerant. Serenten Plus also includes L-theanine, an amino acid found in green and black tea leaves, which research suggests may help to reduce stress and anxiety.This supplement is third-party tested, ensuring its quality and safety. It is free from artificial sweeteners, colors, and unnecessary additives and does not contain gluten, wheat, soy, dairy, or egg, making it suitable for people with allergies to these ingredients. It’s Worth NotingThe exact blend of these ingredients has not been studied together. Remember that individual supplementation of vitamin D, Lactium, and L-theanine may interact with several medications; therefore, consult with your healthcare provider before adding it to your regimen. Product Details:Form: CapsuleServing Size: 1 CapsuleActive Ingredients: Vitamin D, Lactium, L-TheanineThird-Party Tested: Yes - Conducted by cGMP-certified laboratoriesBest Magnesium: Klean Athlete Klean Magnesium

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Why We Like ItMagnesium is an essential mineral and electrolyte that your body needs for many important functions, like helping to make protein and build healthy bones and DNA. It also plays a role in regulating blood pressure and blood glucose levels. Additionally, research suggests that taking magnesium supplements can also improve sleep quality. You may have noticed that magnesium comes in many different forms. When it comes to sleep, we recommend Klean Athlete’s Magnesium. This supplement specifically contains magnesium glycinate, which is known for its calming effects and is gentler on the stomach compared to other forms of magnesium.This product is also NSF Certified for Sport ensuring that it does not contain any of the banned substances by major athletic organizations. It’s made without wheat, gluten, artificial coloring, flavoring, or sweeteners and comes in a vegetarian capsule.It’s Worth NotingIt is recommended to avoid taking large amounts of magnesium if you are pregnant or breastfeeding. You should also be more cautious with magnesium supplementation if you have heart disease or kidney problems, as well as if you are taking certain medications, including antibiotics or those used for treating osteoporosis.Product Details:Form: CapsuleServing Size: 1 capsule Active Ingredients: Magnesium (as magnesium glycinate), 120gThird-Party Tested: Yes - NSF CertifiedBest for Menopause: NOW Foods Valerian Root

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Why We Like ItHormonal changes during perimenopause and menopause can cause hot flashes, night sweats, and sleep problems, including poor overall sleep quality. For these issues, we recommend NOW Foods Valerian Root. Studies suggest that valerian root may help people going through menopause. Valerian, a plant native to Europe and Asia, has been used historically as a sedative. NOW Food’s Valerian Root provides 1,000 mg per serving, a dosage consistent with what’s been used in recent research. This product is free from the top 8 allergens and contains just two ingredients: valerian and a cellulose capsule. NOW Foods also conducts extensive in-house testing in their ISO-certified labs, offering full transparency about their testing methods and results. This product has also been third-party tested and approved for quality by independent third-party tester ConsumerLab.com.It’s Worth NotingValerian is generally regarded as safe for short-term use. Still, women who are pregnant or breastfeeding, children under three years of age, and people with liver disease should not take valerian root as its safety has not been evaluated. Valerian may have increased or adverse effects if taken with other medications with sedative properties.Product Details:Form: CapsulesServing Size: 2 CapsulesActive Ingredients: Valerian (Valerian Officinalis) (Root), 1,000 mgThird-Party Tested: - Contains in-house ISO certified laboratory Consumer lab?Best Gummies: Olly Restful Sleep BlackBerry Zen Vitamin Gummies

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Why We Like ItIf you prefer your sleep supplements in a gummy form, consider Olly’s Sleep gummies. These gummies contain a blend of melatonin with L-theanine and botanicals, including chamomile, passionflower, and lemon balm. Research shows that L-theanine may relieve stress, and may also help to improve sleep quality. Studies also show that the included botanicals, chamomile, passionflower, and lemon balm all contain sleeping-inducing properties and may help to reduce anxiety and improve stress levels.Olly’s Sleep Blackberry Zen is NSF certified, meaning it’s tested for purity, potency, and quality of ingredients. It is also gluten-free and made without artificial colors. Two gummies can be taken without water, making them a convenient option before bed.It’s Worth NotingKeep in mind that this product's herb blend and dosage have not been studied. These gummies are made with gelatin and are, therefore, unsuitable for vegetarians or vegans.Product Details:Form: GummiesServing Size: 2 gummiesActive Ingredients: L-Theanine, Melatonin, Chamomile Extract (flower), Passionflower Extract, Lemon Balm ExtractThird-Party Tested: Yes - NSF CertifiedBest for Older People: Pure Encapsulations Melatonin 0.5mg

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Why We Like ItPure Encapsulations Melatonin is our top pick for people aged 55-70. Research shows that melatonin can help improve sleep quality in older adults. It’s best to start with the lowest possible dose since melatonin can stay active longer in this population. This supplement offers a 0.5 mg dose, making it a great choice to start a low dose and find what works best for you.Pure Encapsulation is a high-quality brand that uses third-party testing through cGMP-certified labs. Their melatonin is vegan, gluten-free, and free of artificial colors and sweeteners. It’s also hypoallergenic and made from plant fibers, making it an excellent choice for those with sensitivities.It’s Worth NotingAccording to the 2015 American Academy of Sleep Medicine Guidelines, people with dementia should avoid using melatonin as a sleep aid. Most studies involving sleep aids in older people do not include participants aged 70 or older, so people in this age group should be cautious.Product Details:Form: CapsulesServing Size: 3 CapsulesActive Ingredients: Melatonin, 0.5 mgThird-Party Tested: Yes - Conducted by cGMP-certified laboratoriesBest for Evening Exercisers: Swanson Phosphatidylserine

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Why We Like ItIf you have trouble falling asleep at night because you exercise in the evening, try Swanson Phosphatidylserine. Phosphatidylserine (PS) is a fatty substance that protects your brain’s nerve cells and helps with cell communication. When taken as a supplement, PS might help reduce the cortisol spike that happens after exercise, which can mess with your circadian rhythm, says Lester. By preventing this spike, PS could help you fall asleep faster.Swanson’s Phosphatidylserine is third-party tested and approved for quality by Consumer Lab. This product comes in 100-milligram soft gels, which allows individuals to adjust the dosage based on need. We like that the phosphatidylserine is soy-derived, which is the type used in most research studies.It’s Worth NotingKeep in mind it is generally reported to be safe with short-term use but is contraindicated in people taking blood-thinning medication such as Coumadin (warfarin), as it may have a blood-thinning effect. It may also interact with certain medications used to treat glaucoma, Alzheimer’s disease, antihistamines, and antidepressants. Product Details:Form: SoftgelServing Size: 1 SoftgelActive Ingredients: PhosphatidylserineThird-Party Tested: Yes Best for Anxiety: Wild & Organic Passion Flower Tincture

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Why We Like ItWild & Organic Passion Flower tincture is our top pick for those dealing with anxiety and sleep troubles. Some small studies suggest that passionflower might help to ease anxiety and improve sleep. It seems to work by targeting the GABA (gamma-aminobutyric acid) pathway in the brain, which has a calming effect, making it a popular choice for those with anxiety and insomnia. However, more research is needed to confirm these benefits. The tincture form of Wild & Organic’s Passion Flower allows you to control the dosage easily and gives you options for how you consume it. You can mix it with water, add it to a smoothie or juice, or take it directly on your tongue. Plus, it’s vegan and third-party lab-tested for quality.It’s Worth NotingPassionflower is considered safe in doses below 800 mg over a short time or approximately two months. It should not be used during pregnancy as it may cause uterine contractions and should be avoided in people breastfeeding as its safety has not been confirmed. There is also not enough evidence to validate safety in children. It may increase your risk of bleeding, so caution should be taken if you use blood thinners.Product Details:Form: TinctureServing Size: 0.7 mlActive Ingredients: Organic Passionflower, 695 mgShould I Take Natural Sleep Aids?While developing better sleep habits is the recommended choice as a long-term solution for sleep troubles, natural sleep aids can be a helpful remedy in the short term. There are certain populations at higher risk of developing sleep disorders that may benefit and include the following: Shift workers: Shift workers or people who work nontraditional shift hours have an increased risk of negative health consequences, including sleep disorders, and may benefit from taking sleep aid supplements. One small RCT showed that melatonin use at bedtime improved sleep quality in night shift workers. However, more research is needed to confirm the effectiveness.Older adults: Older adults aged 55-70 who struggle with optimal sleep may benefit from sleep aids. Research has shown that melatonin levels decline with age, and since melatonin plays a role in the sleep/wake cycle, it may be one reason why older adults struggle with sleep disorders. Small studies have shown that melatonin can improve sleep quality in elderly people with insomnia. People with jet lag: Certain sleep aids may benefit those who frequently travel across time zones and suffer from sleep issues due to jet lag. Some research shows that melatonin may effectively reduce jet lag, especially in those traveling across multiple time zones.People with menopause: Studies show that around 50% of women with pre-, peri-, and post-menopause suffer from sleep disorders. While more research is needed to determine the effectiveness of specific sleep aids and sleep in people with menopause, small studies have shown the potential benefits of valerian root on sleep quality.Our Supplement Research ProcessIt's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. However, our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here.We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by independent, third-party certifiers such as USP, NSF, or ConsumerLab.com.Third-Party Testing: Since the FDA does not review dietary supplements before they hit the market, we prioritize products that are third-party tested to ensure the supplements' actual ingredients and dosage match the label claim and that they have been tested for heavy metals, banned substances, and other potentially harmful ingredients. Dosage: We examine each ingredient’s dosage to ensure that it does not exceed the Tolerable Upper Limit (UL), if applicable, and that it matches the dosages used in research studies that have shown effectiveness. Ingredients: We review each product to ensure it doesn’t contain unnecessary ingredients such as added sweeteners, other artificial additives, and unnecessary binders and fillers.Value: We consider several factors, including price, third-party testing status, and ingredients, to determine a product's value. Our ExpertsOur experts include health professionals specializing in functional and integrative medicine and nutrition. They provided insight on what to look for in a natural sleep aid and shared with us some products they recommend to their patients. Dr. Tiffany Lester, a board-certified integrative physician and founder of Minimalist MedicineJess Swift Harrell, RDN, IFNCP, culinary nutritionist and integrative functional dietitianIngredients: What to Pay Attention ToIt is essential to carefully read a supplement's ingredient list and nutrition facts panel to determine which ingredients are included and how much of each ingredient is included relative to its recommended daily value. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.It’s important to consider potential interactions with natural sleep aids and certain medications or supplements that could have negative side effects. Melatonin may interact with certain medications used for epilepsy or blood thinning.Magnesium may interact with medications, so consult your healthcare provider if you take bisphosphonates, antibiotics, diuretics, or proton pump inhibitors. High doses of calcium or zinc supplements can interfere with magnesium absorption and should be taken separately.Passionflower can increase your risk of bleeding and should not be used if taking blood-thinning medications such as Warfarin (Coumadin) or Clopidogrel (Plavix).Valerian root may have increased or adverse effects if taken with other medications with sedative properties or alcohol.Phospatidylserine: is contraindicated in people taking blood-thinning medication such as Coumadin (warfarin) as it may have a blood-thinning effect. It may also interact with certain medications used to treat glaucoma, Alzheimer’s disease, antihistamines, and antidepressants. Be sure to speak with your healthcare provider before considering its use. How Much Natural Sleep Aid Supplement Should I Take? Melatonin: No Recommended Dietary Allowance (RDA) or maximum dose has been set for melatonin. Doses between 0.3 and 5mg appear safe, but the appropriate dose varies based on individual tolerance. Some may experience drowsiness, headache, dizziness, agitation, daytime sleepiness, or nausea at higher doses.Magnesium: The RDA of magnesium for adults assigned female at birth and those lactating is between 310 and 320 milligrams if you're not pregnant or breastfeeding. If you are pregnant or breastfeeding, you’ll want to increase that to between 350 and 360 milligrams. Adults assigned male at birth are slightly higher at 400 to 420 milligrams. However, remember that these numbers refer specifically to magnesium from food. The tolerable upper intake level (UL) for magnesium–meaning the highest amount you can take without likely causing any side effects–is 350 mg for adults 19 and older, but that's strictly from supplements. If you take more than that from dietary supplements, you may run into issues like diarrhea, nausea, and abdominal cramping.Passionflower: Current research shows that up to 800 mg daily of the dried alcoholic extract of passionflower appears safe for up to 8 weeks. However, further research is needed to determine effective dosage for a longer duration. Certain side effects could occur, such as drowsiness, confusion, and uncoordinated movement (ataxia) in certain people. Excessive amounts of 3.5 grams over two days are not considered safe.Valerian root: Current research suggests that valerian is safe for up to 28 days of short-term use. Some people taking valerian may experience side effects such as headache, upset stomach, mental dullness, excitability, uneasiness, heart disturbances, dry mouth, vivid dreams, and, for some people, insomnia. Higher doses may cause drowsiness the next day].Phospatidylserine: PS appears to be a safe supplement when used in the short term, but some side effects may occur, including headaches, gas, upset stomach, and insomnia. A standard dose of 100 mg taken up to three times daily is an effective therapeutic dose.Who Shouldn’t Take Natural Sleep AidsMost research on sleep aids is limited and has not been tested to determine safety for long-term use in certain populations. Pregnant or lactating individuals: Because of the high risk of the potential impact on a developing fetus or newborn, most sleep aids are not studied in people who are pregnant or breastfeeding. Young children: Young children under 3 years old should not take sleep aids as the possible risks and safety in this population are not well understood.People with dementia: Due to inconclusive evidence and the side effects of daytime sleepiness, drowsiness, and dizziness, caution should be exercised when using sleep aids in people with dementia.People over 70: There isn’t enough research that has been conducted on people aged 70 and older to determine the efficacy and safety of sleep aids.People taking certain medications: Sleep aids taken alongside medications are not well researched. Individuals taking certain medications should speak to their healthcare provider before initiation. Tips for Creating a Healthy Sleep Routine Adopting good sleep hygiene or healthy sleep habits is the gold standard for improving long-term sleep quality and duration.Regular Sleep/Wake Schedule: Consistency matters! Try to go to bed and wake up at the same time each day to help regulate your circadian rhythm (internal 24-hour clock). Aim to get 7-9 hours of sleep each night. Bedtime rituals: Consistent bedtime rituals can help you wind down and prepare for better sleep. Anything that makes you feel relaxed can help; consider reading a paper book, journaling, meditation, breathing exercises, or taking a warm bath.Minimizing electronics: Electronic devices can emit blue light, which can reduce the amount of melatonin your brain releases. Put away your electronic devices such as phones, tablets, and watches 1-2 hours before bedtime, and limit watching TV right before bedtime. Diet and Hydration: Maintain adequate hydration during the day and avoid drinking liquids too close to bedtime. Limit alcohol, caffeine, and heavy meals before bedtime because these things can negatively impact sleep.Exercise: Staying physically active throughout the day can make it easier to fall asleep at night. If you exercise in the evening, aim to exercise at least 1-2 hours before going to bed to allow your endorphin levels and core body temperature to decrease. Your Questions, AnsweredIs it OK to take a nighttime sleep aid every night? It’s not generally recommended to take nighttime sleep aids every night. Occasional use can be appropriate for people struggling with short-term sleep issues. Most sleep aids have not been well researched on safety in long-term use and can have negative side effects. If you feel the need to over-rely on sleep aids, chances are you’re not addressing the root cause of your sleep disturbances. We suggest focusing on building a healthy sleep routine using the steps listed above and consulting a healthcare provider if sleep issues persist.Is magnesium better than melatonin for sleep? The effectiveness of magnesium versus melatonin on sleep depends on the individual. Research shows that melatonin supplementation may help people with jet lag and specific sleep-wake disorders. Meanwhile, magnesium supplementation may help those who have sleep issues due to magnesium deficiency, including those with gastrointestinal diseases, type 2 diabetes, alcohol dependence, or older adults. Instead of choosing one over the other, consider using both together, as magnesium may have a positive effect on melatonin that may affect sleep. How long does it take for a natural sleeping aid to work? The time it takes for natural sleep aids to work depends on the type of sleep aid, dosage, and the individual. Melatonin supplements can take effect in as little as 30 minutes but can take longer, depending on the individual. Whereas supplementation with magnesium may take several weeks for body stores to return to the normal range and show its effects on sleep. Who We AreStephanie Mendez, RDN, RYT, CPT is a Mexican-American GI registered dietitian specializing in inflammatory bowel disease, irritable bowel syndrome, and functional GI disorders. Her approach focuses on helping individuals with GI issues achieve optimal health through a non-diet, culturally inclusive lens. She combines her work as a freelance nutrition and health writer and GI dietitian to stay up to date on the latest supplement research to ensure she is recommending high-quality, effective supplements. For more Health.com news, make sure to sign up for our newsletter! Read the original article on Health.com.We independently evaluate all recommended products and services. If you click on links we provide, we may receive compensation.

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