Ashwagandha
Withania somnifera Extract
Adaptogenic herb from Ayurvedic medicine. Reduces cortisol, supports sleep, and may improve metabolic markers. KSM-66 and Sensoril are the most-studied standardized extracts.
Dose: 300-600 mg KSM-66/day
Supplements for Sleep
Sleep disruption including insomnia, poor sleep quality, and difficulty with sleep onset or maintenance.
Glycine
Aminoacetic acid
The simplest amino acid. Building block for collagen, glutathione, creatine, and inhibitory neurotransmitters. At 3g bedtime doses, lowers core body temperature and promotes NREM sleep quality.
Dose: 3 g before bed
L-Theanine
Theanine
Amino acid found naturally in green tea. Promotes alpha brain wave activity associated with calm alertness. Reduces anxiety without sedation. May help tinnitus via stress/anxiety reduction pathway.
Dose: 200-400 mg before bed
Magnesium glycinate
Magnesium Bisglycinate Chelate
The most bioavailable form of magnesium for sleep and relaxation. Glycine itself has calming properties. US Army studies showed magnesium reduced noise-induced hearing damage. Addresses widespread deficiency — estimated 50% of Americans are magnesium deficient.
Dose: 200-400 mg elemental Mg before bed
Melatonin
N-acetyl-5-methoxytryptamine
Endogenous hormone regulating circadian rhythm. Specifically studied for tinnitus-related sleep disruption, with some evidence for reducing tinnitus perception itself. One of the most evidence-backed sleep supplements.
Dose: 0.5-3 mg, 30-60 min before bed
Valerian
Valeriana officinalis Extract
One of the oldest herbal sleep remedies, used since ancient Greece. Acts on GABA receptors. Evidence is mixed — some meta-analyses find modest benefit while others find no significant effect vs. placebo.
Dose: 300-600 mg extract, 30-60 min before bed
5-HTP
5-Hydroxytryptophan
Direct precursor to serotonin, which converts to melatonin. Derived from Griffonia simplicifolia seeds. Raises serotonin levels more directly than tryptophan.
Dose: 100-300 mg before bed
Apigenin
4',5,7-trihydroxyflavone
A flavonoid found in chamomile, parsley, and celery. Binds to GABA receptors as a mild sedative. Also inhibits CD38, an NAD+-consuming enzyme. Popularized by Andrew Huberman for sleep onset.
Dose: 50-100 mg before bed
CBD
Cannabidiol (Hemp-Derived)
Non-psychoactive cannabinoid from hemp. Interacts with endocannabinoid system. Popular for sleep and anxiety but clinical evidence is still catching up to consumer adoption. Legal status varies.
Dose: 25-150 mg before bed
Chamomile
Matricaria chamomilla Extract
Traditional calming herb used for centuries as tea. Contains apigenin, which binds GABA receptors. Most evidence is from chamomile extract capsules rather than tea.
Dose: 200-400 mg extract before bed
GABA
Gamma-Aminobutyric Acid
The brain's primary inhibitory neurotransmitter. Oral supplementation is controversial — debate over whether it crosses the blood-brain barrier. Some evidence for stress reduction and sleep onset.
Dose: 100-750 mg before bed
Lavender (oral)
Lavandula angustifolia Oil (Silexan)
Oral lavender oil preparation (Silexan/Lavela) is one of the best-studied herbal anxiolytics. Multiple RCTs show efficacy comparable to low-dose benzodiazepines for generalized anxiety, with secondary sleep benefits.
Dose: 80-160 mg Silexan/day
Lemon balm
Melissa officinalis Extract
Mint-family herb traditionally used for calming and sleep. Inhibits GABA transaminase, increasing GABA availability. Often combined with valerian in European herbal preparations.
Dose: 300-600 mg extract before bed
Passionflower
Passiflora incarnata Extract
Traditional anxiolytic and sleep herb. One head-to-head trial showed comparable efficacy to oxazepam for anxiety with fewer side effects. Mechanism involves GABA modulation.
Dose: 200-500 mg extract before bed
Reishi
Ganoderma lucidum Extract
One of the most revered medicinal mushrooms in Asian medicine. Contains triterpenes and polysaccharides. Traditionally used for calming, liver support, and immune modulation.
Dose: 1-3 g/day extract
Taurine
2-aminoethanesulfonic acid
Conditionally essential amino acid abundant in brain, heart, and muscle. 2023 Science paper showed lifespan extension across multiple species. Supports GABA-ergic signaling and cardiovascular function.
Dose: 1-2 g before bed
Tryptophan
L-Tryptophan
Essential amino acid and precursor to serotonin and melatonin. The original 'turkey drowsiness' molecule. Supplementation raises serotonin more gradually than 5-HTP.
Dose: 500-1000 mg before bed
Myo-inositol
Myo-Inositol
A carbocyclic sugar involved in insulin signaling and neurotransmitter function. Strong evidence for PCOS and metabolic markers. Also used for anxiety and sleep at higher doses.
Dose: 2-4 g before bed
How to read the scores
Relevance badges
HighDirectly studied for this condition
ModeratePlausible mechanism
LowWeak or indirect
Evidence & onset bars
Strong evidence / fast onset
Emerging / limited
Insufficient data
Safety strip
No significant concerns
Worth noting
Significant concern
Affiliate links: Same price for you. A small share keeps this site independent.
Beyond supplements
There are other evidence-based interventions studied for sleep:
- CBT for insomnia (CBT-I) First-line treatment per AASM guidelines. More effective than medication long-term. Multiple large RCTs.
- Sleep hygiene optimization Temperature, light, timing, and stimulus control. Foundational but insufficient alone for clinical insomnia.
- Blue light filtering Evening blue light reduction supports melatonin production. Some RCTs support benefit; effect size debated.