Trouble sleeping
Check what applies to you and the best-matched supplements move to the top.
Nothing checked yetDefault order, by strength of evidence.
Bottom line
For trouble sleeping, start with Magnesium, Melatonin, L-theanine. The first one to look at is Magnesium — 200–400 mg a day (as elemental magnesium; glycinate is gentle on the stomach); After dinner, consistently for 4 weeks or more.
Supplements ranked for this concern
AWell researchedBSome evidenceCLimited evidence
| # | Supplement | Evidence | When | How much | Caution | |
|---|---|---|---|---|---|---|
| 1 | MagnesiumMatches your checks A mineral that relaxes nerves and muscles. Poor sleep is one of the most common signs of low magnesium, so it's a go-to basic for sleep. |
B | After dinner, consistently for 4 weeks or more | 200–400 mg a day (as elemental magnesium; glycinate is gentle on the stomach) | If you have kidney disease, talk to your doctor first. If you often get diarrhea, avoid magnesium oxide. | Compare products |
| 2 | MelatoninMatches your checks The sleep hormone that tells your body "it's time to sleep." A good fit when sleep has dropped off with age or your sleep rhythm is out of sync. |
A | About 1 hour before bed, with water | Start at 0.5–1 mg, no more than 5 mg a day (immediate-release if you can't fall asleep, extended-release if you wake often) | It's sold without a prescription, but start low, around 0.5–1 mg. Long-term use may actually throw off your sleep and mood. | Compare products |
| 3 | L-theanineMatches your checks Comes from green tea and helps calm a body tense from stress. Often paired with magnesium when you sleep poorly. |
B | Evening is fine, but if it keeps you up, move it to daytime | As directed on the product label | Rarely it can cause headaches or make sleep worse. If so, stop taking it. | Details |
| 4 | LecithinMatches your checks Helps settle an overactive nervous system. Paired with magnesium when you can fall asleep but can't stay asleep. |
C | After dinner or before bed | 5–10 g a day (1 tablespoon of granules is about 10 g) | Quite a few people find it actually keeps them awake. If you take a blood thinner, talk to your doctor. | Details |
| 5 | AshwagandhaMatches your checks It doesn't knock you out. It lowers stress hormones so sleep can follow when you're tired but can't sleep. |
B | Daily, consistently. For sleep, take it in the evening. | 10–30 mg of withanolides a day (about 300–600 mg of KSM-66) | Rarely it may raise liver enzymes. Avoid it if you have an overactive thyroid or are pregnant. | Compare products |
| 6 | 5-HTPMatches your checks A building block for serotonin and melatonin. Added with B vitamins when sleep is still very hard even with the basic combo. |
C | As directed on the product label | As directed on the product label. Don't raise it on your own. | Too much, or if it doesn't suit you, can cause anxiety, dizziness, headaches or sweating. | Details |
| 7 | Valerian rootMatches your checks One of the most widely used sleep herbs. Its calming effect may help ease sleeplessness from anxiety and tension. |
C | In the evening, as directed on the product label | As directed on the product label | There are rare reports of liver damage, so avoid it if your liver enzymes are high. | Details |
Medications to watch out for
If you take any medication, talk to your doctor or pharmacist before starting.
Sleeping pills and sedatives (zolpidem/Ambien, benzodiazepines, etc.)Melatonin · AshwagandhaSedating effects add up and may make you too drowsy. Don't combine them. Talk to your doctor.
Antidepressants and other psychiatric medicinesMelatonin · 5-HTPMay affect hormone and serotonin activity. Talk to your doctor first.
Blood pressure medicineMelatonin · Magnesium · Lecithin · AshwagandhaMay lower blood pressure further and make you dizzy.
Blood thinners such as warfarin (Coumadin) and aspirinMelatonin · LecithinMay affect how your blood clots. Talk to your doctor.
Thyroid hormone medicine (levothyroxine/Synthroid)AshwagandhaMay increase thyroid hormone levels. Talk to your doctor.
Before supplements: daily habits
- 01Have caffeine only until early afternoon. A lot of it can hurt sleep quality hours later.
- 02If you can't sleep after starting supplements, move B vitamins, CoQ10 and multivitamins to the morning first.
- 03Taking several calming ingredients at once can make you dizzy. Add them one at a time.
- 04Getting less than 6 hours a night for a long stretch can lead to other health problems. If it lasts, see a doctor.
- 05Alcohol may help you fall asleep, but it breaks up deep sleep. Avoid it especially on nights you take melatonin.
Product comparison
| Product | Form | Per serving | Count | Cost per day | |
|---|---|---|---|---|---|
| Magnesium Citrate 200 mg TabletsBest value NOW Foods |
Citrate | 400 mg | 250 | Low | Amazon → |
| Magnesium Bisglycinate Powder (Albion)Best value NOW Foods |
Bisglycinate powder (Albion) | 250 mg | 91 | Low | Amazon → |
| Magnesium Citrate Pure PowderBest value NOW Foods |
Citrate powder | 435 mg | 76 | Low | Amazon → |
| Natural CALM Magnesium Powder (Raspberry Lemon)Best value Natural Vitality |
Citrate (magnesium carbonate + citric acid, forms when mixed with water) | 325 mg | 100 | Low | Amazon → |
| Magnesium (Citrate) 100 mg Life Extension |
Citrate | 200 mg | 100 | Low | Amazon → |
| High Absorption Magnesium (Glycinate Lysinate Chelate) Doctor's Best |
Glycinate/lysinate chelate (Albion) | 200 mg | 240 | Low | Amazon → |
| Magnesium Citrate Veg Capsules NOW Foods |
Citrate | 400 mg | 240 | Low | Amazon → |
| Magnesium Glycinate 100 mg (Albion) NOW Foods |
Bisglycinate chelate (Albion) | 200 mg | 180 | Average | Amazon → |
Compare all Magnesium products →
| Product | Form | Per serving | Count | Cost per day | |
|---|---|---|---|---|---|
| Melatonin 1 mg TabletsBest value Nature's Bounty |
Regular tablets (immediate-release) | 1 mg | 180 | Low | Amazon → |
| Melatonin 3 mg Tablets Nature Made |
Regular tablets (immediate-release) | 3 mg | 240 | Low | Amazon → |
| Melatonin 1 mg Fast Dissolve Tablets, Strawberry Natrol |
Dissolvable tablets (immediate-release) | 1 mg | 90 | Low | Amazon → |
| Melatonin 3 mg Fast Dissolve Tablets, Strawberry Natrol |
Dissolvable tablets (immediate-release) | 3 mg | 150 | Low | Amazon → |
| Liquid Melatonin for Adults 1 mg, Berry (2 fl oz) Natrol |
Liquid (immediate-release) | 1 mg | 15 | High | Amazon → |
Compare all Melatonin products →
| Product | Form | Per serving | Count | Cost per day | |
|---|---|---|---|---|---|
| Ashwagandha Root 600 mgBest value Nutricost |
Root standardized extract capsule (2.5% withanolides) | 600 mg | 120 | Low | Amazon → |
| Ashwagandha 125 mg (Sensoril) Nature Made |
Sensoril root and leaf extract capsule (10% withanolides) | 125 mg | 60 | Low | Amazon → |
| Ashwagandha 450 mg Standardized Extract NOW Foods |
Root and leaf standardized extract capsule (2.5% withanolides) | 450 mg | 90 | Low | Amazon → |
| Optimized Ashwagandha (Sensoril) Life Extension |
Sensoril root and leaf extract capsule (10% withanolide glycosides) | 125 mg | 60 | Low | Amazon → |
| KSM-66 Ashwagandha Capsules 300 mg Nootropics Depot |
KSM-66 root extract capsule | 300 mg | 90 | Average | Amazon → |
| mykind Organics Ashwagandha (with Fermented Ginger & Probiotics) Garden of Life |
Organic root extract tablet + small amounts of fermented ginger and probiotics | 600 mg | 60 | Average | Amazon → |
| Ashwagandha 300 mg (KSM-66) Jarrow Formulas |
KSM-66 root extract capsule | 300 mg | 120 | Average | Amazon → |
| Ashwagandha 1,000 mg (with KSM-66) Youtheory |
KSM-66 extract + root powder capsule, small amount of ginger extract | 1000 mg | 60 | High | Amazon → |
Compare all Ashwagandha products →
Cost per day is relative — compared with other products of the same supplement. Check Amazon for the current price. Some links are affiliate links.
Several ingredients in one pill: Compare sleep support combos →