Whether you’re dealing with stress-induced sheep-counting or the aftermath of a red-eye flight, finding a quality sleep supplement can make a world of difference. But with a veritable maze of options currently out there, finding the right one for your specific needs is a must. That’s why we’ve put together this guide, which helps match different sleep challenges with the proper support. Read on to learn more about the herbs, minerals, and other supplements that can help reestablish your natural sleep cycle.
- ABOUT OUR EXPERTS: Dr. Jolene Brighten, N.M.D., is a naturopathic medical doctor. Dr. Josh Axe, D.C., D.N.M., C.N.S., is a doctor of natural medicine and the co-founder of Ancient Nutrition.
If You’re Jet-Lagged, Try Melatonin
Melatonin is a hormone naturally produced by the pineal gland in response to darkness, signaling to the body that it’s time to sleep. As such, according to the National Sleep Foundation, supplemental melatonin can help reset the body’s “internal clock,” making it useful for situations when normal sleep patterns are disrupted. Think jet lag, shift work, an all-nighter before an exam, and the like. According to naturopathic physician Dr. Jolene Brighten, N.M.D., even using light-emitting electronic devices close to bedtime can mess with your circadian rhythm. Essentially, taking melatonin helps mimic the natural signal to initiate the sleep process, making you feel drowsy at night so you can drift off more easily.
Since melatonin production can also decrease with age, “older adults who have difficulty sleeping may find melatonin supplementation useful,” says Brighten.
How To Use Melatonin: A common recommendation is to begin with a modest dose of melatonin (such as 0.5 milligrams to one milligram) roughly an hour before bedtime. If needed, increase your amount by another 0.5 milligrams every few nights until you find your sweet spot (think solid sleep without grogginess the next day), integrative family physician Sunjya Schweig, M.D., previously told What’s Good.
If You’re Stressed, Try Herbs Like Ashwagandha
Many herbs have sedative properties—and have been used for centuries to promote relaxation and sleep. Some of these include adaptogens, a class of herbs said to help the body cope with stressors better, which may result in better quality sleep.
Ashwagandha, for instance, is a revered herb in Ayurvedic medicine known for its stress-reducing properties, shares doctor of natural medicine Dr. Josh Axe, D.C., D.N.M., C.N.S., co-founder of Ancient Nutrition. Ashwagandha works by moderating the stress response and helping lower cortisol levels, potentially making it easier for you to relax and drift off to sleep without the day’s worries replaying in your mind, he explains.
How To Use Ashwagandha: While there’s no standard recommended amount of ashwagandha used to support sleep, Axe suggests beginning to take ashwagandha in dosages of about 300 to 500 milligrams per day and working your way up to around 1,000 to 1,500 milligrams. Since adaptogens work gradually, be patient and consistent with your intake for up to several months to see the best results.
Aside from ashwagandha, other herbs that can also potentially help ease a racing mind include:
- Lavender: Lavender’s aroma has been shown to help normalize health markers tied to stress, such as blood pressure, heart rate, and skin temperature, and in doing so help you achieve a more relaxed state that’s conducive to sleep. Traditionally, lavender has also been used to manage neurological and psychological issues like headaches, feelings of anxiety, and low mood. Most often, it’s utilized in the form of lavender essential oil, whether diffused or applied topically.
- Valerian root: Valerian is believed to increase levels of GABA, a neurotransmitter that helps regulate nerve impulses in your brain and nervous system, thereby reducing feelings of anxiety and improving sleep quality. It can be taken in capsule form.
- Chamomile: This edible flower contains antioxidants that are thought to promote sleepiness. “Chamomile benefits our health by soothing the body, relieving mild discomfort, and helping to relieve feelings of anxiety,” says Axe. “Drinking chamomile tea can help improve sleep quality and fatigue.” For instance, one meta-analysis concluded that chamomile appears to be both safe and effective for supporting sleep and easing occasional anxiety. Try sipping on chamomile tea or diffusing chamomile essential oil in your bedroom for its calming effects.
3. If Your Muscles Feel Tense, Try Magnesium
Magnesium is a mineral involved in hundreds of processes in the human body, including muscle relaxation, nervous system regulation, and sleep, explains Brighten. She’s found that increasing magnesium intake—through foods and supplements—may help to quiet the mind and relax the body, making it easier to fall asleep. Magnesium’s role in supporting GABA levels may also contribute to its sleep-promoting effects.
One systematic review backs this finding, suggesting a positive association between higher dietary magnesium intake and healthy sleep patterns.
Thanks to these relaxation-promoting effects, Brighten considers magnesium a game-changer for those who find themselves too tense to fall asleep.
How To Use Magnesium: Magnesium comes in various forms, but magnesium glycinate is particularly recommended for its ability to improve sleep quality without causing gastrointestinal upset, Brighten says. Start with the recommended dose on the package and adjust as needed.
It’s typically recommended not to exceed about 400 milligrams of supplemental magnesium per day, as doing so can lead to laxative effects and indigestion.
If You Toss and Turn with Physical Discomfort, Try CBD
CBD (cannabidiol) is derived from the cannabis plant and is thought to interact with the body’s endocannabinoid system, which plays a role in regulating mood, pain, and sleep, says Axe.
Research suggests that products containing CBD—which include gummies and tinctures—may help reduce time spent lying awake at night, as well as soothe physical and mental discomfort, all of which can interfere with restful sleep. While CBD won’t make you high (it doesn’t contain THC, the psychoactive substance in some cannabis plants), it can cause drowsiness, which might help you sleep, notes Axe.
How To Use CBD: In Axe’s opinion, using CBD oil in a dropper form is typically the easiest way to control exactly how much you take. He suggests looking for pure, full-spectrum CBD oil (not hemp oil).
Everyone responds to CBD differently, so some trial and error can be involved in finding the right dose for you. Opt for a reputable brand and start with a low dose, such as 10 milligrams, to see how your body responds. If you don’t feel any changes, increase to 15 milligrams—and continue to increase by increments of five milligrams until the desired effects kick in.
If You Feel “Wired but Tired,” Try L-Theanine
L-theanine, an amino acid found naturally in tea leaves, is known for its ability to promote mental health and relaxation without drowsiness. In doing so, though, it may also improve the quality of your sleep.
“The greatest sources of l-theanine in our diets are green, black, and white teas,” says Axe. “L-theanine supplements are also available and may help reduce the effects of stress and protect the brain.” He believes l-theanine can be helpful for anything from sleep trouble to mood issues.
Though it’s found in tea, l-theanine contains no caffeine and does not promote alertness like caffeine does. Instead, it does the opposite; it promotes relaxation and a positive mood.
How To Use L-Theanine: Axe suggests trying l-theanine in dosages of 100 to 200 milligrams per day at first and increasing up to 400 milligrams daily, if needed. “The calming effects usually kick in within about 30 to 60 minutes after taking it,” he says.