Magnesium Glycinate300–400 mg · evening
Calms your nervous system so your body can wind down.
Strong · 2 of 2 studies agreeResearch →
sleep · symptom
Poor Sleep Quality
You sleep the hours, but wake up feeling like you didn’t.
Top proven supplements
Studied in people, at a dose you can actually buy.2Studied in people, at a dose you can actually buy.
Ashwagandha300–600 mg · evening
Lowers stress hormones, which is often what is keeping sleep shallow.
Solid · 1 study, positiveResearch →
Might help
Real research, but thin or split. Worth knowing, not worth counting on.5Real research, but thin or split. Worth knowing, not worth counting on.
Valerian400–900 mg · any
Acts on your brain’s calming system to lengthen deep sleep and shorten the wait to nod off.
Mixed · 1 of 2 studies positiveResearch →
Reishi1000–1500 mg · any
Thought to act on your brain’s calming system, deepening sleep and cutting night waking.
Evidence · 1 study, positiveResearch →
Chamomile200–400 mg · any
The same calming compound is thought to ease you into sleep and make rest feel better.
Evidence · 3 of 3 studies agreeResearch →
Glycine3000 mg · evening
Lowers your body temperature slightly, which is one of the signals that deepens sleep.
Evidence · 1 study, positiveResearch →
Melatonin1–3 mg · any
Acts on your body clock receptors to make sleep more efficient and deeper.
Mixed · 5 of 6 studies positiveResearch →
No research yet
People take these for it. We haven’t found trials we would stand behind.5People take these for it. We haven’t found trials we would stand behind.
GABA100 mg · any
Same disputed idea as for anxiety — and the same doubt about whether it reaches the brain.
No trials we can vouch forResearch →
Calcium1000 mg · split
No trials we can vouch forResearch →
Vitamin E400 · with_food
No trials we can vouch forResearch →
Saffronany
No trials we can vouch forResearch →
Vitamin Cany
There is no established route connecting vitamin C to sleep quality.
No trials we can vouch forResearch →