What Is the Best Supplement For Sleep?

Thrive Market’s content is fact-checked by experts:

Sabrina Wildermuth, MS, Certified Food Scientist (CFS) and Director of Nutrition & Regulatory Compliance
Michelle Leonetti, MS, Registered Dietitian Nutritionist (RDN) and Quality Assurance Nutrition & Regulatory Manager.

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A good night’s sleep is about more than just feeling rested. According to Harvard Medical School, “sleep plays a critical role in immune function, metabolism, memory, learning, and other vital functions,” and when your shut eye is disrupted, it can negatively impact your “mood, motivation, judgement, and perception.” 

While lifestyle habits like sticking to a routine, limiting screen time, and avoiding late-night caffeine are key, certain supplements may help encourage a better night’s rest. But which one is best? In short, it depends. The ideas below are all backed by science but target different concerns, so be sure to match the right supplement to your needs (and have a chat with your healthcare provider for support too). 

5 Types of Sleep Issues (and Which Supplements May Help)

Pinpointing your specific issue—whether it’s falling asleep, staying asleep, or waking too early—can help you find the right support. 

Sleep-Onset Insomnia (Trouble Falling Asleep)

This is when you’re tired but just can’t fall asleep once you’re in bed. According to the Sleep Foundation, sleep-onset insomnia “is associated with the idea of tossing and turning without actually being able to get to sleep.” This reduces your overall sleep time, and can impact how you feel the next day. 

Supplement to try: Melatonin

Melatonin is a hormone in your body that plays a role in sleep, and research suggests “melatonin might slightly reduce the time it takes to fall asleep.” However, more research is needed since, according to The Mayo Clinic, its “effects on sleep quality and total sleep time aren’t clear.”

• Source Naturals Melatonin: This supplement delivers 5mg of melatonin in vegetarian and allergen-free capsules. Thrive Market member Lauren from New York says it “Knocks me out like a light. I like that it does not have added sugars.”
• MegaFood Melatonin Good Sleep Gummies: This chewable has 3mg of melatonin per 2 gummy serving, plus wild blueberry and tart cherry. 
• Nordic Naturals Zero Sugar Melatonin Gummies: In a sweet raspberry flavor, these gummies are vegan, gluten-free, and dairy-free. Salenna from California says “These are definitely going to be in my medicine cabinet from now on.”

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Sleep-Maintenance Insomnia (Waking in the Night)

This happens when you fall asleep without a problem, but wake up during the night and can’t easily get back to sleep. Hello, mind racing at 2 am! 

Supplement to try: Magnesium Glycinate

Magnesium is one of the most abundant minerals in our bodies, and Harvard Health shares that “for some conditions, such as insomnia or migraine headaches, a magnesium supplement may be worth a try.” 

• wellmade by Thrive Market Magnesium Glycinate: Member Katherine from Missouri says “I take this in the evening and it helps me have restful sleep.”
• Solaray Magnesium Glycinate: This vegan supplement provides 350mg of Chelated magnesium per serving.

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Early Morning Awakening

You wake up too early—maybe at 4 or 5 AM—and can’t fall back asleep, even though you’re still tired. The Mayo Clinic lists this as a classic insomnia symptom, often tied to age, mood disorders, or changes in circadian rhythm, and can feel like your sleep is on a timer that ends too soon.

Supplement to try: Valerian Root

Valerian root is an herb that’s been used for centuries as a natural sedative, but studies have shown mixed results—some suggest it may reduce the time it takes to fall asleep and improve sleep quality, but more data is needed.

• Rishi Valerian Dream Tea: Wind down with a botanical blend of organic and direct trade valerian root, cardamom, licorice root, and fennel seed.

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Stress-Related or “Tired but Wired” Sleep Trouble

You’re exhausted, but as soon as your head hits the pillow, your brain kicks into overdrive. As Mayo Clinic explains, “concerns about work, school, health, money or family can keep your mind active at night, making it hard to sleep. Stressful life events, such as the death or illness of a loved one, divorce, or a job loss, also may lead to insomnia.” With this type of sleep disruption, it’s like your body is ready for bed, but your brain didn’t get the memo.

Supplement to try: L-Theanine

L-theanine is an amino acid found in tea leaves, particularly green tea and loose-leaf tea. As a supplement to support insomnia, a 2019 study looked at the combination of L-theanine and GABA (one of your brain’s chemical messengers) and found that the combination could potentially increase sleep duration and REM sleep.

• Winged Sleepyhead Gummies: This chewable (in a calming blueberry lavender flavor) blends L-theanine, GABA, passionflower extract & lemon balm extract
• wellmade by Thrive Market L-Theanine: Member Lindsey from New York says “I recently decided to switch to the wellmade brand because I’m trying to use cleaner products. I’ve been using it for about a month now and I love it!!” 

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Fragmented Sleep (Frequent, Light Awakenings)

You don’t remember fully waking up, but you stir throughout the night and feel unrefreshed in the morning. This fragmented, low-quality sleep may be tied to stress, muscle tension, or even underlying medical conditions. According to the Mayo Clinic, it can take a toll on how you feel the next day—even if you were “technically” asleep most of the night.

Supplement to try: Magnesium Glycinate

Just like sleep-maintenance insomnia, magnesium glycinate may also help with frequent wakings during the night. 

• Trace Magnesium Glycinate: Each capsule delivers 120mg of magnesium glycinate, and Kristin from Oregon shares “I take this with dinner and it helps me relax in the evenings.”