Sleep supplement: what helps and how to use it safely

If you can’t sleep, a supplement might help, but it’s not a magic fix. Start with small, easy steps that actually make a difference: pick one low-risk supplement, try it for a week, and track sleep time and how rested you feel. Treat supplements like tools, not cures.

Most common sleep supplements and what to expect

Melatonin — a hormone that signals bedtime. Useful for jet lag, shift work, or falling asleep faster. Typical over-the-counter doses are 0.5–5 mg. Start low. Too much can leave you groggy.

Magnesium — helps muscles relax and supports nervous system balance. Magnesium glycinate or citrate at 200–400 mg at night often helps mild sleep issues and restless legs for some people.

Valerian root — a herbal sedative used for decades. People report it shortens time to sleep. Common doses are 300–600 mg before bed. It can take a few days to notice effects.

L-theanine and glycine — amino acids that calm the mind. L-theanine (100–200 mg) can reduce racing thoughts. Glycine (about 3 g) may lower body temperature slightly and help sleep quality.

Chamomile — gentle, mild effect often used as tea. Good for people who want a low-risk option but expect subtle results.

How to pick, use, and stay safe

Check the label for third-party testing (USP, NSF, or ConsumerLab). Avoid products with long proprietary blends that hide exact amounts. Pick single-ingredient options so you know what you’re taking.

Start low and test on nights when you don’t need to wake early. Keep a simple sleep log: bedtime, time to fall asleep, wake-ups, how you feel in the morning. If a supplement makes you drowsy the next day, lower the dose or stop.

Watch for interactions. Combining supplements with prescription sleep meds, benzodiazepines, opioids, or heavy alcohol can dangerously increase sedation. If you take antidepressants, blood pressure meds, or other chronic drugs, ask a clinician before adding anything new.

Don’t use supplements during pregnancy or breastfeeding unless your provider says it’s safe. Kids and older adults need tailored advice — dosing matters and risks are higher.

Fix the basics first: consistent sleep times, darkness, limited screens before bed, and avoiding big meals or caffeine late in the day. Supplements work best when sleep hygiene is solid.

If insomnia lasts more than a few weeks, or you snore loudly, gasp, or feel very sleepy in the daytime, see a doctor. Persistent sleep problems sometimes signal sleep apnea, mood disorders, or medical issues that a supplement won’t fix.

Want a quick plan? Try 0.5–1 mg melatonin or 200 mg magnesium glycinate for two weeks, keep a sleep log, and stop if you feel worse. If that helps slightly, keep it short-term while you work on habits. For stronger or complex insomnia, get medical advice.