If counting sheep and sipping chamomile tea just aren’t cutting it, you’re not alone. According to the CDC, 1 in 3 adults don’t get enough sleep on a regular basis—and many are turning to over-the-counter sleep supplements for help. But with so many pills, powders, gummies, and tinctures on the market, figuring out which ones actually work (and which ones just lead to grogginess or weird dreams) can be tricky.
Discover some of the most popular natural sleep supplements—including melatonin, magnesium, and herbal blends—to see which formulas might help you fall asleep faster, stay asleep longer, and wake up feeling genuinely rested.
1. Best Overall: Magnesium Glycinate (Pure Encapsulations or Doctor’s Best)
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Active Ingredient: Magnesium glycinate
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Effectiveness: 9/10
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Side Effects: Minimal; gentle on digestion
Magnesium is an essential mineral that plays a key role in nerve function, muscle relaxation, and stress regulation. Magnesium glycinate, specifically, is one of the most bioavailable and sleep-friendly forms. It combines magnesium with glycine, an amino acid that promotes calmness.
Users consistently reported feeling more relaxed before bed and experienced fewer middle-of-the-night wakeups. Unlike some sleep aids, magnesium glycinate didn’t leave anyone feeling groggy the next day, and it also helped with tension headaches and mild anxiety.
Pros: Supports sleep and relaxation, great for sensitive stomachs, non-habit-forming
Cons: Takes a few days of consistent use to notice full benefits
2. Best for Falling Asleep Fast: Melatonin (Natrol 5mg Fast Dissolve)
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Active Ingredient: Melatonin (synthetic)
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Effectiveness: 8/10
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Side Effects: Vivid dreams, grogginess if overused
Melatonin is perhaps the most well-known sleep supplement—and it’s most effective for resetting circadian rhythms, like when you’re dealing with jet lag, night shifts, or disrupted sleep schedules. The Natrol fast-dissolve tablets act quickly (typically within 30 minutes), and helped users fall asleep significantly faster.
However, melatonin isn’t perfect for everyone. Some users experienced strange dreams or a foggy feeling in the morning, especially with higher doses (5mg+). It’s best used short-term or occasionally, rather than nightly, to avoid disrupting your body’s natural production.
Pros: Fast-acting, ideal for travel or short-term use
Cons: Can cause grogginess or vivid dreams in some people
3. Best Herbal Blend: Gaia Herbs SleepThru
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Active Ingredients: Ashwagandha, passionflower, magnolia bark
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Effectiveness: 7.5/10
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Side Effects: Minimal; mild relaxation
Gaia’s SleepThru is a well-crafted herbal formula designed to support restful sleep without melatonin. It focuses on stress regulation using adaptogens like ashwagandha and calming herbs like passionflower, which help bring the nervous system down a notch at bedtime.
This supplement works best for those whose sleep issues are tied to stress or anxiety, rather than insomnia. It may not knock you out quickly, but users reported more restful, uninterrupted sleep with regular use. No morning fog or dependency, which is a major plus.
Pros: Great for stress-induced sleep issues, gentle and non-drowsy
Cons: Doesn’t work instantly; better for ongoing support
4. Best Natural Combo: Olly Sleep Gummies
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Active Ingredients: Melatonin (3mg), L-theanine, chamomile, lemon balm
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Effectiveness: 8.5/10
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Side Effects: Mild drowsiness upon waking (for some)
Olly Sleep Gummies have become a cult favorite for good reason. These tasty, berry-flavored chews contain a blend of low-dose melatonin, calming herbs, and L-theanine, an amino acid known to reduce mental chatter.
Most users fell asleep within 30–60 minutes and stayed asleep through the night. The lower melatonin dose helps avoid next-day grogginess, and the added L-theanine promotes a more relaxed, calm mindset. They’re also gluten-free and easy on the stomach.
Pros: Great flavor, gentle and effective, ideal for occasional use
Cons: May be too mild for severe insomnia
5. Best for Staying Asleep: Nested Naturals Luna
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Active Ingredients: Melatonin (1mg), valerian root, hops, lemon balm
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Effectiveness: 8/10
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Side Effects: Slight drowsiness in the morning (rare)
Luna is a thoughtfully formulated supplement for those who can fall asleep but struggle to stay asleep. Its combination of mild melatonin and calming herbs like valerian root and hops makes it ideal for middle-of-the-night wakeups and light sleepers.
Unlike stronger sedatives, Luna doesn’t knock you out—it gently eases you into and through the sleep cycle. It’s non-habit-forming and well-tolerated by most users, though some experienced mild next-morning drowsiness if they didn’t get a full 7–8 hours of sleep.
Pros: Ideal for sleep maintenance, natural formula, low melatonin
Cons: Not as fast-acting as other options
Your Best Rest Starts With the Right Support
Sleep supplements aren’t one-size-fits-all—and not everyone needs them every night. But when used thoughtfully and paired with healthy sleep habits (like screen-free wind-down time and a consistent bedtime), they can make a big difference.
If you’re struggling to drift off, melatonin or herbal blends with calming herbs may be the right fit. If staying asleep is the issue, a combo formula like Luna or a daily dose of magnesium glycinate could be your best bet. And if your sleep troubles are rooted in stress, look to adaptogens and L-theanine for natural relief.
Always check with a healthcare provider before starting new supplements—especially if you’re taking medications or have health conditions. With the right approach, better sleep (and brighter mornings) are absolutely within reach.