10 Best Supplements to Help Sleep Through the Night 2023
Sleeping through the night is like to having superhero power for your body and mind. It's your secret weapon for feeling great and doing well during the day. While you sleep, it allows the brain and body to slow down, repair and recharge, resulting in better physical and mental performance the next day and over time.
While being a sleep superhero sounds amazing, some people have difficulty catching those elusive Zzz's. But fear not, there are some natural sleep-promoting supplements that are ready to help. Just remember, best to consult with a healthcare professional before introducing new characters into your sleep story. Here are some supplements to help you sleep through the night:
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High Absorption Magnesium uses a patented, organic, chelated delivery form of magnesium to optimize bioavailability and GI tolerance. It is not buffered and is more absorbable than magnesium oxide.
Magnesium Glycinate – 2.3x greater than magnesium carbonate, 3.6x greater than magnesium sulfate, 6.0x greater than magnesium oxide, Chelated magnesium is absorbed faster and at a higher rate than ionic salts. Helps promote high magnesium retention in the body. Better tolerated, minimizes laxative effect — even at therapeutic doses. TRAACS (The Real Amino Acid Chelate System), not a synthetic chelate. Water soluble.
Best High Absorption Magenesium Glycinate Lysinate also come in various other form:
Doctor’s Best High Absorption Magnesium Powder > Check on Amazon
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60 count bottle of Nature Made Magnesium Glycinate 200 mg per serving Capsules for a 30-day supply. Gentle on the stomach, Magnesium Glycinate helps relax the body, and has better absorption than other Magnesium supplement forms.
I was hesitant when I was told to try this to help me sleep. I was waking myself up with a sudden move from my shoulder. Really annoying. I have one of these before bed and solves the issue. My Garmin watch consistently measures a quality sleep now. Even when I have forgotten to have it, get up and have one, it works.
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While being a sleep superhero sounds amazing, some people have difficulty catching those elusive Zzz's. But fear not, there are some natural sleep-promoting supplements that are ready to help. Just remember, best to consult with a healthcare professional before introducing new characters into your sleep story. Here are some supplements to help you sleep through the night:
Best Supplements to Help Sleep Through the Night
a. Melatonin
Melatonin, a naturally occurring hormone that’s secreted by the brain to regulate your body’s sleep and wake cycles. It is available as a supplement and is known to be a valuable aid for fostering healthy sleep patterns. According to a study, melatonin decreases sleep onset latency, increases total sleep time and improves overall sleep quality.
How Much Melatonin Is Safe For Adults?
A safe dose for adults is between 0.5 mg and 5 mg. An adult dose is generally thought to be around 1 and 10mg.
Is it ok to take 30mg of Melatonin?
Doses of Melatonin near the 30mg mark is usually considered to be harmful.
Melatonin Supplements
1. Natrol Melatonin Fast Dissolve Tablets
Natrol Melatonin fast dissolve tablets are available in 3 different doses:
- Natrol Melatonin 3 mg (4.7/5 overall rating, more than 10,000 reviews)
- Natrol Melatonin 5 mg (4.7/5 overall rating, more than 30,000 reviews)
- Natrol Melatonin 10 mg (4.6/5 overall rating, more than 40,000 reviews)
Natrol Melatonin received the highest rating on overall consumer satisfaction within the melatonin supplement market segment based on ConsumerLab's Top-rated Vitamin and Supplement Brands and Merchants for 2022 survey.
Editor's Note: Despite repeated emphasis upon the distinction between dose and dosage, the two terms continue to baffle many writers. A dose refers to a specified amount of medication taken at one time. By contrast, the dosage is the prescribed administration of a specific amount, number, and frequency of doses over a specific period of time.
Natrol Melatonin can help establish normal sleep patterns to give you a more restful, relaxing sleep.
It is recommended that you start with the lowest dose, taken 20 - 30 minutes before bedtime. If you're still having trouble falling asleep, you might wish to increase your dose i.e. from 3 mg to 5 mg. However, if you're experiencing dizziness or grogginess the next morning, it is recommended that you decrease the dose.
2. Nature Made Melatonin Tablets
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Nature Made Melatonin tablets are available in 3 different doses:
- Nature Made 3 mg (4.7/5 overall rating, more than 1,700 reviews)
- Nature Made 5 mg (4.7/5 overall rating, more than 12,000 reviews)
- Nature Made 10 mg (4.6/5 overall rating, more than 3,700 reviews)
#3 on Amazon Best Sellers in Herbal & Nutritional Sleep Supplements category
Since 1971, the Nature Made brand has been dedicated to supporting your health with a wide range of high quality vitamin supplements. Because of their strong stand on quality and science for more than 40 years, Nature Made has earned recognition and trust among nutrition experts and people just like you.
Nature Made became the first national vitamin brand in the U.S. to earn United States Pharmacopeia (USP) verification on many of its products. USP is a scientific, nonprofit organization that has been setting federally-recognized, public standards of quality for medicines; dietary supplements; and food ingredients.
Since 1971, the Nature Made brand has been dedicated to supporting your health with a wide range of high quality vitamin supplements. Because of their strong stand on quality and science for more than 40 years, Nature Made has earned recognition and trust among nutrition experts and people just like you.
Nature Made became the first national vitamin brand in the U.S. to earn United States Pharmacopeia (USP) verification on many of its products. USP is a scientific, nonprofit organization that has been setting federally-recognized, public standards of quality for medicines; dietary supplements; and food ingredients.
Dose Guide:
- Regular - Helps support sleep for healthy adults. 1 mg or below
- Extra - Helps support sleep for healthy adults who experience trouble falling and staying asleep. Additionally, adults over 50 may have reduced melatonin production in the body, so higher levels may be appropriate. above 1 mg, up to 3 mg
- Maximum - Designed for short-term use (2-5 days) by healthy adults who experience trouble sleeping due to interruption in normal sleep patterns (e.g. jet lag, shift work). above 3 mg, up to 5 mg
Adults, take 1 tablet one hour before bedtime with water.
Review: I got a deal on another brand of melatonin a few months ago and figured they were all the same, I noticed that I was having more trouble sleeping on the other stuff but didn’t think much of it, I normally bite the 3mg NatureMades in half and tried that with the other brand but resorted to using full pills and still being restless. I recently switched back to NatureMade and HOLY COW is this stuff better! I’m back to half a pill (1.5mg) each night and I fall asleep quickly and sleep like a rock! Never switching again.
Review: I got a deal on another brand of melatonin a few months ago and figured they were all the same, I noticed that I was having more trouble sleeping on the other stuff but didn’t think much of it, I normally bite the 3mg NatureMades in half and tried that with the other brand but resorted to using full pills and still being restless. I recently switched back to NatureMade and HOLY COW is this stuff better! I’m back to half a pill (1.5mg) each night and I fall asleep quickly and sleep like a rock! Never switching again.
More info: naturemade.com
b. Valerian Root
Valerian root is the root of the Valeriana officinalis plant, a perennial flowering herb that is native to Europe and Asia. According to studies, valerian may reduce the amount of time it takes to fall asleep and promote better sleep.
How Much Valerian Root Should I Take to Sleep?
Take 300 to 600 milligrams (mg) of valerian root 30 minutes to 2 hours before bedtime, according to the current research. For insomnia or other sleep issues, this works best. Valerian root appears to perform best after two or more weeks of consistent use. Do not use valerian root for more than a month without consulting your doctor.
Is Valerian Root Safe?
Although valerian is considered safe, some minor side effects such as headache, dizziness, stomach problems or sleeplessness may occur. However, it is best to consult your healthcare provider before taking this supplements, especially if you have medical conditions or under treatment.
3. NOW Supplements, Valerian Root 500mg
NOW Valerian Root has shown promising results in mood improvement and relaxation, which can also lead to restful sleep.*
*The Food and Drug Administration has not evaluated these statements. The intention of this product is not to diagnose, treat, cure or prevent any disease or illness.
- Egg Free
- Halal
- Non-GMO
- Nut Free
- Soy Free
- Vegan/Vegetarian
Ratings: 4.4 out of 5 - more than 10,421 global ratings
Love these, they help me fall asleep. They also help calm me when I’m feeling anxious. I take one if I just want to relax and two if I want to get some sleep.
4. Bulksupplements.com Valerian Root Extract Powder
Bulksupplements.com Valerian Root Extract, which is Valerian Root powder form, may help you adapt to stress, and can be an all-natural way to promote overall sense of well-being.*
- Does not contain any fillers, additives, artificial flavors and filler.
- Gluten free, dairy free, soy free
- No added sugar
- Suitable for those with dietary restrictions or anyone looking to live a healthier lifestyle.
Ratings: 4.4 out of 5 - more than 500 global ratings
I have had trouble for years staying asleep and have taken OTC products, prescription drugs and herbal tablets to help but still have frequent problems. I have been taking BS Valerian Root for several weeks now and am sleeping all night or if I have get up and use the bathroom I quickly fall asleep. This pure, powdered form from BS is working great.
c. Magnesium Glycinate
Magnesium may help you sleep better. It aids in the activation of mechanisms that quiet and relax you, and it plays a key part in your nervous system. It may also aid in the relief of anxiety and depression, both of which can disrupt sleep. The only research that shows these vitamins help people sleep better has been done on older adults.
What Kind of Magnesium Should I Take for Sleep?
Magnesium glycinate is considered to be the most effective type of magnesium for sleep imporvement.
5. Doctor's Best High Absorption Magnesium Glycinate Lysinate
Buy on Amazon
High Absorption Magnesium uses a patented, organic, chelated delivery form of magnesium to optimize bioavailability and GI tolerance. It is not buffered and is more absorbable than magnesium oxide.
Magnesium Glycinate – 2.3x greater than magnesium carbonate, 3.6x greater than magnesium sulfate, 6.0x greater than magnesium oxide, Chelated magnesium is absorbed faster and at a higher rate than ionic salts. Helps promote high magnesium retention in the body. Better tolerated, minimizes laxative effect — even at therapeutic doses. TRAACS (The Real Amino Acid Chelate System), not a synthetic chelate. Water soluble.
Best High Absorption Magenesium Glycinate Lysinate also come in various other form:
Doctor’s Best High Absorption Magnesium Powder > Check on Amazon
Ratings
4.6 out of 5 – more than 62,700 global ratingsI take one serving or half a serving a couple nights a week and my sleep score on my Garmin watch is always so much better than when I don’t take it. So the proof is in the pudding for me, and I can confidently say that this does help me sleep better!
The pills are larger than a normal capsule, but I’ve also seen larger pills with other supplements so that’s not really an issue for me. It’s worth sleeping so much better.
6. Nature Made Magnesium Glycinate
Buy on Amazon
60 count bottle of Nature Made Magnesium Glycinate 200 mg per serving Capsules for a 30-day supply. Gentle on the stomach, Magnesium Glycinate helps relax the body, and has better absorption than other Magnesium supplement forms.
- Specially formulated for better GI tolerance
- No color added, no artificial flavors, gluten-free
Ratings
4.6 out of 5 – more than 6,700 global ratingsI was hesitant when I was told to try this to help me sleep. I was waking myself up with a sudden move from my shoulder. Really annoying. I have one of these before bed and solves the issue. My Garmin watch consistently measures a quality sleep now. Even when I have forgotten to have it, get up and have one, it works.
d. L-Theanine
L-Theanine is an amino acid found in tea leaves, particularly green and black tea. It is claimed for relaxation and reducing stress, which can help with sleep. Some people find it helpful for achieving deeper, more restful sleep.
How Much L-theanine for Sleep Disorders?
Adjunctive use of L-theanine 250 mg/day or 450 mg/day (225 mg twice daily) for 8 weeks (ie, in addition to current antipsychotic medication) has been studied for improvement of some sleep measures in patients with major depressive disorder, schizophrenia, or GAD. (S)
Nutricost® L-theanine is an amino acid found in green and black tea. It is known as a “therapeutic” amino acid because it facilitates relaxation. When paired with caffeine, it may also provide a boost to focus and attention. L-theanine may: Reduce Stress and Anxiety Improve Sleep Quality Improve Mental Focus Fortify Immunity
- 120 Capsules of L-Theanine Per Bottle
- 200mg L-Theanine Per Serving (120 Servings)
- Easy To Take Capsules
- Non-GMO, Gluten Free
- Manufactured In a GMP Compliant, FDA Registered Facility
Ratings
4.5 out of 5 – more than 7,700 global ratingsI'm generally a very high-strung, stressed person, so I bought this product hoping it might be a "natural" OTC solution. It's definitely helped me relax and think clearly even when I'm most stressed. Also noticed I've been falling asleep and staying asleep much better.
Boost your productivity and stay on top of any activity with L-Theanine! This L-Theanine supplement helps make it easier to concentrate, focus, and stay alert - perfect for those who need to remain productive but don't want the taking of other supplements!
Ratings
4.5 out of 5 – more than 2,500 global ratingsBulk Supplements always works for me. Easy to mix, tastes fine. You can easily mix into a beverage or just plain water. Totally takes the edge off. Use for sleep at night every night and occasionally during day for high stress moments. Chills me out without any cognitive impairment. Always buy this from this brand. Great deal.
e. Chamomile
Chamomile is an herb known for its calming and soothing properties. Chamomile tea or chamomile supplements may help promote relaxation and improve sleep. According to a study, oral administration of chamomile extract has sedative properties in sleep quality of hospitalized elderly patients in nursing homes.
At Horbaach, our Chamomile supplement provides superior purity and potency from this delicate flower. Gluten-free and non-GMO quick-release capsules contain the equivalent of 1,100 mg of Chamomile Flower in a form that's super easy to use. Get amazing support from nature's daily flower today with our 200 capsule supply!
- Calming Chamomile
- Naturally free of gluten, wheat yeast, lactose, soy, artificial flavor, preservatives
- Non GMO
Ratings
4.4 out of 5 – more than 400 global ratingsThe supplement works wonders for my insomnia. I stay asleep for the whole night and wake up refreshed.
Chamomile extract, or one of herbal supplements, is a natural source of antioxidants that can help protect your cells from damage, keeping them healthy and functioning properly. Add this chamomile supplement, or chamomile powder, to your daily routine to help support your health!
Ratings
4.3 out of 5 – more than 250 global ratingsI have found chamomile and chamomile extract to be very helpful for anxiety and insomnia. Buying encapsulated chamomile extract can be quite expensive, so when I discovered that Bulk Supplements offered chamomile extract, I ordered it immediately.
I have always been satisfied with the quality and price of BS products. Highly recommended if you want to save $!
FAQ
a. How Much Sleep Do I Need by Age?
0–3 months: 14–17 hours
4–12 months: 12–16 hours per 24 hours (including naps)
1–2 years: 11–14 hours per 24 hours (including naps)
3–5 years: 10–13 hours per 24 hours (including naps)
6–12 years: 9–12 hours per 24 hours
13–18 years: 8–10 hours per 24 hours
18–60 years: 7 or more hours per night
61–64 years: 7–9 hours
65 years and older: 7–8 hours
(Source)
b. How Sleep is Important for Your Health?
Source: Youtube
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