August 07, 2025
Medically Reviewed By Elizabeth A. Swick, MS, RDN

Sleep Better Tonight: Natural Supplements That Help You Rest

If tossing and turning is keeping you up at night, you are not alone. Many adults struggle with getting enough quality rest, which can impact every area of your life. While there are many strategies we know can help, such as minimizing screen time, setting regular sleep rhythms, and reducing stress, there are some natural sleep aids that can help get you the deep rest you need, especially in the short-term.

And while supplements are no replacement for healthy habits that promote decent sleep, they may get the process started in a way that is more natural and easier to wean off of than prescription options.

Here’s a closer look at some of the best sleep supplements, how they work, and what might be the best natural sleep aids for your needs.

Natural Sleep Supplements That Work

The market is filled with products that claim they will help you sleep. Many of these can indeed help, but finding the right ones takes a customized approach.

Some of the best natural sleep aid options that have been shown to have benefits for sleep include:¹

Magnesium
Melatonin
Valerian root
Ashwagandha
Lavender
GABA
L-theanine
Chamomile
Lemon balm
CBD

Typically these work by relaxing your body in some way, such as calming the nervous system or promoting your body’s hormones that regulate sleep. So, if you are wary of aggressive pharmaceutical options and looking for a more natural sleep aid, one or more of these supplements may be better alternatives.

And while most natural sleep aids are safe, always discuss with your doctor before adding any of these to your routine. Herbs and other supplements can interfere with certain medications or may be contraindicated for some people.

Melatonin vs Other Sleep Aids

Melatonin is one of the most well-known over the counter sleep aids. What is melatonin? Interestingly, it’s not an herb or nutrient, like other natural sleep aids. It’s actually a hormone naturally produced in our brain that helps to regulate our wake-sleep cycle. In some cases it can help “reset” our circadian rhythm, which helps us fall asleep when we should.²

Melatonin can be especially helpful for:

Jet lag
Shift workers
Delayed sleep disorders
Trouble with falling asleep

Of course, melatonin doesn’t work for everyone. Some people have reported getting no relief, or they experience crazy dreams and/or extreme drowsiness the next day.

Also, melatonin differs from other over the counter sleep aids because it is actually a hormone, and hormone use should be carefully monitored. It’s not recommended for long-term use unless directed by your doctor.

Magnesium for Better Sleep Quality

For some people, using magnesium for sleep works miracles. This mineral plays an important role in over 300 different chemical reactions in the body, many of which relate to relaxing both the muscles and nervous system. And this can promote much needed rest and quality sleep. In fact, numerous studies have linked magnesium use with reduced symptoms of anxiety and better sleep.³But which magnesium is best for sleep?

The research is still not conclusive, but using magnesium glycinate for sleep is often a top choice, as this form is highly absorbable and can be calming for the brain. Studies suggest magnesium-L-threonate may be another good option.⁴

Other forms, such as magnesium oxide and magnesium citrate can be useful for digestion issues, such as constipation, but do not offer the same sleep-supportive benefits.

Herbal Sleep Remedies Guide

If instead you are looking for a gentle, natural sleep aid, consider herbal remedies. Many of these have been used for centuries in various cultures and have published research demonstrating their effectiveness. Some options include:

Valerian root: Studies suggest this root can help people fall asleep faster and improve the overall quality of rest.⁶
Chamomile: This herb tends to promote relaxation; often taken as a tea.⁷
Lavender: Has shown to be effective in many types of sleep disorders. Usually used as aromatherapy, but sometimes as part of a tea blend.⁸
Lemon balm: This is another common garden herb that promotes relaxation. It’s most often used as a tea or aromatherapy but can also be taken as a capsule. A couple studies even found in helpful for sleep disorders related to menopause.9
Ashwagandha: This herb is well known for helping to control stress, and that may translate to a calm mind and better sleep.¹⁰

Safe Sleep Supplements for Nightly Use

With all these possible options, you might be wondering, what is the strongest sleep aid over the counter that is still natural and most importantly, safe?

As with all things, it depends. It depends on your body and your unique sleep challenges. If falling asleep is your main concern, melatonin or valerian root may be good options to talk through with your doctor. If you are waking frequently or feeling too wired to sleep, using magnesium glycinate for sleep might be something to try first.

Just remember, while all these options discussed are “safe,” they may not always be safe for long-term use or alongside certain medications. This is why talking with your trusted healthcare practitioner is so important.

Always talk with your doctor before starting any new supplements, especially when it comes to sleep.

Final Thoughts

If you are struggling with sleep, know you are not alone, and you are not out of options. From magnesium to herbal remedies to melatonin, there may be some safe, gentle and natural sleep aids that can help get you and your body back on track.

If you are thinking it’s time to tackle nagging sleep issues, talk with your doctor first. Not all natural sleep aids are right for everyone, and they may even cause harm if used inappropriately. But in many cases, finding the right supplement, along with a few changes to your sleep routine, may be just what your body needs to get better rest.

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