Best Natural Sleep Aids and Supplements for Adults

Quick Answer: The most studied natural sleep aids are melatonin, magnesium, L-theanine, glycine, and tart cherry. These are usually milder than over-the-counter or prescription sleep aids and carry less risk of dependence. The best choice depends on your sleep issue. Melatonin helps reset your sleep schedule, magnesium and glycine help you relax, L-theanine can help you wake up less during the night, and melatonin-free options like Sip2Sleep® are good if you want to avoid melatonin.

Almost everyone deals with insomnia at some point. About one in three adults has symptoms of insomnia, and many more have trouble sleeping now and then because of stress, aging, or busy lives. When sleep is hard to get, many people look for sleep aids.

Prescription and over-the-counter sleep aids can make you feel groggy the next day. In fact, about 79% of adults who use prescription sleep medicine report side effects like drowsiness or trouble focusing. That’s why many people want to try natural options first.

If you have trouble falling asleep or staying asleep, here are some natural sleep aids to consider.

What Are Natural Sleep Aids?

Natural sleep aids are supplements made from herbs, plants, minerals, and other natural ingredients that help you sleep without a prescription or over-the-counter medicine (OTC). These include hormones your body makes, like melatonin, minerals such as magnesium, amino acids like L-theanine and glycine, and plant-based options like valerian and tart cherry.

Many people like these aids because they are usually milder than sleep medicines and have a lower risk of dependence. In the US, natural sleep aids are considered dietary supplements. Because they aren’t regulated by the FDA like medicines are, it’s important to pick high-quality products.

Talk to your doctor before starting any supplement, especially if you take other medicines, are pregnant or breastfeeding, or have a health condition.

Best Natural Sleep Aids for Adults

Below are the most studied natural sleep aids, what they do, how much to take, and who they might help most.

1. Sip2Sleep®

Sip2Sleep® is a melatonin-free liquid sleep aid you take under your tongue. It’s made with just two natural ingredients: Montmorency tart cherry extract and Venetron®, a calming extract from the Rafuma leaf. The tart cherry provides natural sleep-supporting compounds and anti-inflammatory benefits, while Venetron® helps you relax and fall asleep.

To use it, take 1 to 3 full droppers under your tongue 30 to 60 minutes before bed. If you wake up during the night, you can take another dropper to help you fall back asleep.

If you want to avoid melatonin supplements, Sip2Sleep® is a good choice. It’s a good option if you don’t want to take a synthetic hormone, if melatonin makes you feel groggy, or if it hasn’t worked for you. Like any supplement, it works best with good sleep habits, and you should check with your doctor first if you take other medicines or are pregnant or breastfeeding.

2. Melatonin

Melatonin is a popular sleep aid for good reason. Your body naturally makes this hormone when it gets dark, telling your brain it’s time to sleep. Taking melatonin as a supplement can help strengthen this signal. It’s especially helpful if your sleep schedule is off, like with jet lag, late work hours, or shift work.

A small dose of melatonin can work well. Research from MIT found that about 0.3 mg helped older adults with insomnia sleep through the night. Higher doses didn’t work better and sometimes caused side effects. Most experts suggest starting with 0.5 to 1 mg about 30 minutes before bed. Only increase the dose if you need to.

Melatonin is best used for short periods, not every night. It can cause headaches, nausea, grogginess, or vivid dreams, and it’s not right for everyone. Don’t use it if you’ve had an organ transplant or have depression, a bleeding disorder, or a seizure disorder. It can also interact with other medicines, so talk to your doctor if you take any.

Also Read: Melatonin Withdrawal: Is It Real, and What Happens When You Stop Taking It?

3. Magnesium

Magnesium can help calm your mind and body, making it easier to fall asleep. Many adults don’t get enough magnesium from food, and low levels are linked to poor sleep. If you’re low on magnesium, taking it may help.

A 2021 review found that magnesium helped older adults fall asleep faster. Another study showed that women with PCOS who took 250 mg of magnesium with melatonin for eight weeks slept better. Magnesium works by relaxing the body and supporting melatonin, the hormone that tells you when it’s time to sleep.

Most people pick magnesium glycinate for sleep because it’s gentle on the stomach and absorbs well. Other types, like citrate, can cause loose stools if you take too much. If you have kidney problems, talk to your doctor before using magnesium. 

4. L-Theanine

L-theanine is a calming compound found in green tea. It helps you relax without making you sleepy, which is helpful if stress or a busy mind keeps you up at night.

L-theanine doesn’t help you fall asleep faster, but it may help you stay asleep by reducing how often you wake up at night. This is especially useful if you often wake up in the middle of the night, rather than having trouble falling asleep. A typical dose is up to 200 mg a day.

Most people handle L-theanine well, but some may get headaches. It can also lower blood pressure a little, so if you take blood pressure medicine, check with your doctor first.

3. Glycine

Glycine is an amino acid that can help you fall asleep faster and wake up feeling more refreshed. It works by lowering your body temperature at bedtime, which naturally signals your body that it’s time to sleep.

In one study, people with sleep problems took 3 grams of glycine before bed. They felt less tired and clearer-headed the next morning. Another study found that the same 3-gram dose improved sleep quality and helped people fall asleep faster.

You can take glycine as a powder mixed with water or as a capsule. Most studies use a 3-gram dose before bed. It’s easy to tolerate, with only a small chance of mild stomach upset or soft stools.

5. Tart Cherry

Tart cherry, especially the Montmorency type, is one of the few foods that naturally contain melatonin. It also has plant compounds that may help with sleep, making it a popular, gentle, food-based option.

Some small studies show that Montmorency tart cherry can help people sleep longer and improve sleep in older adults with insomnia. The effects are mild and come from the natural melatonin in the cherries and their support for serotonin, which helps your body relax.

You can have tart cherry juice or a concentrated extract about 1 to 2 hours before bed. It’s easy to use, but the juice can be high in sugar, so you might want the extract if you’re watching your sugar intake.

6. Valerian Root

Valerian is an herb people have used for sleep for many years. It’s thought to help by increasing a calming brain chemical called GABA, which many relaxation supplements also target.

Studies on valerian have mixed results. Some show it helps, like one study where women going through menopause slept better after taking it, and another where 530 mg before bed for a month improved sleep for people recovering from heart surgery. Other studies find little benefit, and many results are based on how people felt rather than on measured sleep. Valerian often works better when taken regularly, not just once in a while. Most studies use doses of 300 to 600 mg about an hour before bed.

Be careful with valerian. It can make you feel drowsy in the morning, so don’t take it before driving. Don’t mix it with alcohol or other sleep medicines. Valerian is more likely than other herbs to cause side effects like dizziness, stomach upset, and headaches. Rarely, it has been linked to liver problems. A few people even find that it keeps them awake instead of helping them sleep.

7. Ashwagandha

Ashwagandha is an herb used in traditional medicine and is one of the better-studied sleep supplements. It acts as an adaptogen, helping your body handle stress. It can lower cortisol, the stress hormone that often keeps people awake. This makes it helpful if stress or racing thoughts are making it hard to sleep.

Research shows ashwagandha can improve sleep, especially for people with insomnia. The best results come from taking about 600 mg of root extract each day for several weeks, so it works best when used regularly, not just once.

There’s something important to know before taking ashwagandha. It’s safe for most people for up to three months, but we don’t know much about its long-term safety. Rarely, it has been linked to liver injury, which can happen within a few weeks or months of starting it. Because of this, it’s best to use it for a short time, not long-term.

Avoid ashwagandha or talk to your doctor before using it if you have a liver or thyroid condition, are pregnant or breastfeeding, or take other medicines. If you notice unusual tiredness, nausea, belly pain, dark urine, or yellowing of your skin or eyes, stop taking it and see a doctor.

Other Supplements You Can Try

Here are a few other natural aids you might want to know about:

• Lavender: Breathing in lavender essential oil before bed may help you sleep better, even for older adults. Lavender is for aromatherapy only, not for swallowing, since taking the oil by mouth can cause nausea and stomach upset.

• Chamomile: Usually enjoyed as a tea, chamomile is mildly calming and can be a soothing part of your bedtime routine, though there isn’t much research behind it.

• Passionflower: A 2024 study found that people with insomnia who took passionflower extract for two weeks slept longer and spent less time lying awake.

• CBD: Some people use CBD for sleep and anxiety. The research is still early, product quality varies a lot, and its legal status depends on where you live.

• GABA: GABA is a brain chemical that helps you feel calm. Taking GABA supplements may help you fall asleep faster, but they can take weeks to work and don’t help you stay asleep. These supplements can lower your blood pressure, so you should talk to your doctor if you are on blood pressure medication.

• 5-HTP: Your body uses 5-HTP to make serotonin and melatonin, so it's sometimes suggested for sleep, but the evidence is limited. Don't combine it with antidepressants, certain migraine medicines, or St. John's wort, since the mix can cause a dangerous reaction called serotonin syndrome.

Vitamins That Can Help You Sleep Better

Vitamins aren’t sleep aids like melatonin or magnesium, but they can help with sleep if you’re missing something in your diet. If you’re low on a nutrient that affects sleep, getting your levels back to normal may help you sleep better.

• Vitamin D: Low vitamin D levels are linked to shorter and poorer sleep. If you think you’re low, it’s smart to get tested first, since vitamin D can build up in your body.

• Vitamin B6: This vitamin helps your body make serotonin and melatonin. If you’re low in B6, it can cause sleep problems. But taking too much B6 can also cause sleeplessness, so it’s important to find the right amount with your doctor

• Vitamin B12: This vitamin helps your body make melatonin and keep your internal clock on track. Low B12 can lead to short sleep and daytime fatigue. Older adults and people on plant-based diets are more likely to have low levels.

• Vitamin C: Not getting enough vitamin C is linked to shorter sleep and waking up more often at night.

Remember, these vitamins help most if you’re actually low in them. Taking high doses when your levels are normal won’t help your sleep, and too much B6 can even make it worse. A simple blood test can show if you’re low in any of these vitamins.

When to See a Doctor

While natural sleep aids can help with the occasional rough night, remember they aren’t meant to treat sleep disorders like sleep apnea, restless legs syndrome, or chronic insomnia.

See a doctor if you often can’t fall or stay asleep, feel exhausted during the day, or have had sleep problems for more than a few weeks.

For long-term insomnia, the most effective treatment is cognitive behavioral therapy for insomnia (CBT-I). This is a structured approach that helps you change the habits and thoughts behind poor sleep. A doctor can also check for other issues that might be keeping you up, like sleep apnea or thyroid problems, and help you find the right solution.

About the author

Dr. Ruchir P. Patel, MD, FACP, is the Medical Director of the Insomnia and Sleep Institute of Arizona and the founder of Sip2Sleep. He is triple board-certified in sleep medicine, obesity medicine, and internal medicine. Dr. Patel is a multi-year Phoenix Magazine Top Doctor and holds the Inspire Excellence designation.

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