Sleep
Supplements studied for sleep quality and duration.
Evidence guide
This guide compares supplements studied for sleep quality, time to fall asleep, and overnight rest. The goal is not to promise outcomes, but to organize options by evidence, safety context, and responsible use.
How to interpret this category
- Melatonin is usually most relevant when the issue is related to timing, jet lag, or shift work.
- Magnesium may be more relevant when intake is low, cramps are present, or deficiency is plausible.
- Lavender and valerian are reviewed as herbal options, with more variable evidence and preparation-dependent effects.
Compared supplements
Frequently asked questions
Which supplement has the strongest evidence for sleep?
It depends on the main sleep issue. Melatonin has better support for circadian rhythm problems, while magnesium may matter more when intake is low or deficiency is present. Persistent insomnia deserves review of medical causes, sleep habits, and medications.
Do these supplements replace insomnia treatment?
No. This page helps compare published evidence, but it does not replace clinical evaluation, cognitive behavioral therapy for insomnia, or treatment recommended by a professional.
What should I check before combining sleep supplements?
Check daytime sleepiness, alcohol use, sedatives, antidepressants, pregnancy, breastfeeding, and neurologic conditions. Loud snoring or breathing pauses should be evaluated for sleep apnea first.