What is the Best Supplement to Take at Night for Better Sleep?

January 2, 2026 •

4 min read

Sleep disorders and poor sleep quality affect millions of adults, with a recent survey suggesting that nearly 20% of US adults regularly use some form of sleep aid. This has led many to explore dietary supplements as a natural approach to improving their nightly rest. This article provides a comprehensive look at the leading options to help you determine the best supplement to take at night.

Quick Summary

This guide evaluates the most effective supplements for promoting restful sleep, including melatonin, magnesium, and herbal options. It examines their mechanisms, efficacy, and safety to assist readers in choosing an appropriate aid for their nighttime routine.

Key Points

Melatonin: The hormone melatonin is effective for realigning the sleep-wake cycle for issues like jet lag and shift work, signaling the body to sleep.
Magnesium: This mineral calms the nervous system by activating GABA and can improve overall sleep quality, with magnesium glycinate being a popular choice for this purpose.
L-Theanine: An amino acid from tea that promotes relaxation and reduces stress without causing sedation, making it ideal for stress-related restlessness before bed.
Third-Party Certification: Since supplements lack strict FDA regulation, check for independent third-party certifications like USP or NSF to verify product purity and dosage accuracy.
Professional Consultation: Always speak with a healthcare provider before taking a new supplement to discuss potential interactions with other medications and ensure it aligns with your health needs.
Target Your Issue: Identify whether your problem is falling asleep (sleep onset) or staying asleep throughout the night to choose the most appropriate supplement.

The Importance of Sleep for Overall Health

Proper sleep is a cornerstone of overall health, impacting everything from cognitive function and mood to physical performance and immune health. Disruptions to the natural sleep-wake cycle, known as the circadian rhythm, can have negative effects on both mental and physical well-being. While lifestyle adjustments like maintaining a consistent sleep schedule and optimizing your bedroom environment are crucial, many people also benefit from the targeted support that supplements can provide.

Key Nutrients and Hormones for Restful Sleep

Several compounds are naturally involved in regulating sleep, and supplementing them can help address specific deficiencies or imbalances. When considering what is the best supplement to take at night, it's important to understand how these ingredients function individually.

Melatonin: Often called the "sleep hormone," melatonin is naturally produced by the brain in response to darkness to signal that it's time for sleep. Supplementing with melatonin is particularly effective for resetting a disrupted circadian rhythm, such as from jet lag, shift work, or delayed sleep phase syndrome. Low doses are often recommended, as higher doses are not always more effective and long-term use requires careful consideration and professional guidance.
Magnesium: This essential mineral plays a role in hundreds of bodily functions, including regulating neurotransmitters like gamma-aminobutyric acid (GABA), which calms the nervous system. Studies suggest magnesium supplementation can improve sleep quality, particularly in older adults and those with restless leg syndrome. Magnesium glycinate is a form known for its calming properties and high bioavailability.
L-Theanine: An amino acid found in green tea, L-theanine promotes relaxation and reduces stress without causing drowsiness. It works by increasing levels of GABA and alpha brain waves, helping to quiet the mind before bed. This can be beneficial for individuals whose sleep is disturbed by anxiety or a racing mind.
Glycine: This amino acid can support sleep by lowering your body temperature and increasing the release of serotonin, promoting relaxation and better sleep quality. Research has shown that taking 3 grams of glycine before bed can improve sleep quality and reduce daytime sleepiness.
Tart Cherry Juice: A natural source of melatonin, tart cherry juice and its concentrated form have shown promise in small studies for improving sleep duration and efficiency.

Herbal and Botanical Sleep Aids

Beyond individual nutrients, several herbal remedies have a long history of use for promoting relaxation and sleep.

Valerian Root: Derived from a flowering plant, valerian root is one of the most studied herbal sleep aids. It is believed to increase GABA levels in the brain, but research findings on its efficacy are mixed, showing modest to no significant improvement in some studies.
Chamomile: Often consumed as a tea, chamomile contains an antioxidant called apigenin that can bind to receptors in the brain to induce sleepiness. While often used for relaxation, scientific evidence supporting its use for insomnia is limited, with some studies showing benefits for overall sleep quality.
Passionflower: This herbal remedy contains GABA and is known for its calming and anxiety-reducing effects, which may help with sleep. Some studies suggest it can increase the time people spend in deep sleep stages.
Ashwagandha: An adaptogenic herb used in Ayurvedic medicine, ashwagandha may help improve sleep by reducing stress and anxiety. It is often included in supplement blends to support overall relaxation.

How to Choose a Supplement: A Comparative Look

Choosing the right supplement depends on your specific sleep issues and health profile. The table below compares some of the most popular options to help guide your decision.


Feature	Melatonin	Magnesium (Glycinate)	L-Theanine
Primary Function	Regulates circadian rhythm	Calms the nervous system	Promotes relaxation and reduces stress
Best For	Jet lag, shift work, delayed sleep phase	Stress-related sleep issues, muscle relaxation	Anxiety, racing thoughts, restlessness before bed
Optimal Timing	1-2 hours before bed	30-60 minutes before bed	30-60 minutes before bed
Side Effects	Headache, dizziness, drowsiness	Diarrhea, nausea, stomach cramps	Mild headache, drowsiness
Evidence	Strong for circadian issues	Growing evidence for sleep quality	Strong for promoting relaxation

Important Considerations and Safety

Natural supplements are not as strictly regulated as prescription drugs by bodies like the FDA, making quality control a crucial factor. To ensure you are getting a pure and correctly dosed product, look for seals of approval from independent third-party testing organizations, such as USP or NSF.

Starting with the lowest effective dose is always recommended to minimize potential side effects and determine your body's response. Always discuss any new supplement with a healthcare provider, especially if you have existing health conditions, are pregnant or breastfeeding, or are taking other medications. Interactions between supplements and drugs are possible and can be serious. A doctor can provide personalized guidance based on your medical history.

Conclusion: Finding Your Best Nighttime Supplement

Ultimately, the best supplement for you depends on the root cause of your sleep issues. For circadian rhythm problems like jet lag, melatonin is the clear choice. If stress and anxiety are the culprits, magnesium or L-theanine might be more effective. Herbal options like valerian root or chamomile can offer milder support. Combining a healthy lifestyle with a carefully selected, high-quality supplement can significantly improve your chances of achieving a consistently restful night. Always prioritize consulting with a healthcare professional before starting any new supplement regimen to ensure it is the right and safest choice for you. For more information on sleep hygiene and finding reputable supplements, visit the Sleep Foundation at https://www.sleepfoundation.org.

Frequently Asked Questions

Melatonin is generally considered safe for short-term use, such as for jet lag, but long-term safety data is not well-established. It is best to use it under the guidance of a healthcare professional, especially for chronic issues.

Magnesium glycinate is a common recommendation for sleep because it is easily absorbed by the body and has a calming effect, making it less likely to cause digestive upset than other forms.

Most supplements, including melatonin, L-theanine, and magnesium, are most effective when taken 30 to 60 minutes before you plan to go to sleep. Always follow the specific instructions on the product label.

Combining supplements can increase sedative effects or cause unexpected interactions. You should always consult a healthcare provider before mixing different sleep aids to ensure it is safe for your health.

Valerian root has been used traditionally for sleep, and some studies suggest a modest benefit, though the evidence is mixed and less conclusive than for other supplements like melatonin. It may work better for some individuals than others.

Yes, common side effects can include headaches, dizziness, nausea, or digestive issues, depending on the supplement. Starting with the lowest dose can help minimize these effects.

Look for supplements with third-party certifications from organizations like USP or NSF. These seals indicate that the product has been independently tested for purity, potency, and accurate labeling, which is crucial as the FDA does not regulate supplements.