The 7 Best Natural Sleep Supplements for Better Rest

by Joel Duncan August 29, 2025

If you’ve ever found yourself staring at the ceiling at 2 a.m., you’re not alone.

As a matter of fact, nearly 50% of older adults struggle with insomnia — whether it’s trouble falling asleep, waking too early, or not feeling rested in the morning.

Sleep is when your body repairs itself, your brain resets, and your energy tank refills.

Without it, everything feels harder.

That’s why so many people are turning to supplements for sleep.

Unlike prescription medications, many natural options work gently with your body to support its natural rhythms. And while there’s no magic pill, the right supplement can help you fall asleep faster, stay asleep longer, and wake up feeling refreshed.

Here are 7 of the best sleep supplements, backed by research and trusted by people looking for safer, natural support.

Why supplements for sleep are so popular

Prescription sleep medications can be effective, but they often come with side effects or the risk of dependence. That’s why natural sleep aids and over the counter sleep supplements have become so popular.

From magnesium to melatonin, these supplements target the root causes of poor sleep — stress, nutrient deficiencies, or an overactive mind.

The 7 best supplements for sleep

1. Magnesium supplements

Magnesium is one of the most important minerals for sleep. It helps regulate the nervous system and promotes muscle relaxation. Low magnesium levels are linked to insomnia and restless sleep.

May reduce nighttime awakenings
Supports calm and relaxation
Found in leafy greens, nuts, and legumes

For a clean, bioavailable source, try Zan-Mag® Magnesium: Muscle Cramp & Pain Relief. It’s doctor-formulated to support both muscle comfort and better sleep.

Study: Magnesium supplementation improved sleep efficiency in older adults with insomnia.

2. Melatonin

Melatonin is your body’s natural “sleep hormone.” It rises when the sun goes down and tells your body it’s time for rest. But stress, screens, and age can disrupt melatonin production.

Works well for jet lag or circadian rhythm issues
Helps shorten the time it takes to fall asleep
Best for short-term use

According to the NCCIH, melatonin may help people fall asleep faster, but effectiveness varies.

3. Valerian Root: A traditional natural sleep aid

Valerian root has been used for centuries as a calming herb. Modern studies suggest it may help some people fall asleep more quickly.

May shorten sleep onset time
Works gently without a “hangover effect”
Often paired with other calming herbs

According to the Mayo Clinic valerian may improve sleep quality in certain people.

4. L-Theanine

Found in green tea, L-theanine promotes calm by boosting alpha brain waves — the kind linked to relaxation. It doesn’t cause drowsiness, but it helps your body prepare for sleep.

Reduces stress and anxiety
Works well with magnesium or melatonin
Non-habit forming

Studies show that L-theanine was shown to promote relaxation without impairing alertness.

5. 5-HTP (5-Hydroxytryptophan)

5-HTP is a compound your body uses to make serotonin — a neurotransmitter that’s converted into melatonin. This makes it a natural bridge between mood and sleep.

May improve sleep quality and duration
Supports serotonin balance
Should not be combined with antidepressants without medical advice

According to WebMD, 5-HTP can help improve sleep, though more studies are needed.

6. Glycine

Glycine is an amino acid that lowers core body temperature — one of the body’s natural sleep triggers.

Helps the body “cool down” for rest
Improves sleep onset and next-day energy
Naturally found in protein-rich foods

Several studied show that glycine before bedtime improved sleep quality and reduced daytime fatigue.

7. Essential oils for sleep (Bonus aid)

Not every sleep aid comes in a capsule. Essential oils like lavender and chamomile have been shown to promote relaxation and improve sleep quality.

Calming aromatherapy option
Can be diffused, applied topically (diluted), or added to baths
Complements supplements for a holistic routine

According to an NIH study, lavender oil inhalation improved sleep quality in patients with insomnia.

Which vitamins are good for sleep?

Some vitamins play an important role in regulating sleep cycles:

Vitamin B6: helps convert tryptophan into melatonin
Vitamin B12: regulates circadian rhythm
Vitamin D: deficiency is linked to poor sleep quality
Magnesium: supports muscle relaxation and nerve health

So if you’re asking, “What vitamin am I lacking if I can’t stay asleep?” — B12, D, or magnesium are often culprits.

What is the best supplement for sleep?

There isn’t a one-size-fits-all answer.

For many, magnesium is the healthiest, most sustainable option.

Others find melatonin works well in the short term. Often, a combination of natural sleep aids works best.

That’s why a doctor-formulated blend can be so effective — combining proven ingredients in the right doses.

A doctor-formulated pption: Zan-ZZZ’s®

If you’d like an all-in-one solution, the Zan-ZZZ’s® sleep aid supplement brings together several natural sleep-supporting ingredients.

Promotes calm and relaxation
Supports natural sleep cycles
Fast-absorbing and non-habit forming

It’s designed for adults who want a safe, natural way to enjoy deeper, more restorative sleep.

Ingredients in each Zan-ZZZ® sleep supplement capsule:

Vitamin B3 (Niacinamide) – 15 mg
Vitamin B6 (Pyridoxine HCl) – 1 mg
L-Tryptophan – 250 mg
Melatonin – 0.3 mg
Chamomile flower extract – 10 mg
Passion flower extract – 10 mg
Lemon balm leaf extract – 10 mg

Other ingredients: Gelatin, magnesium stearate, silicon dioxide, rice flour.

Final thoughts on natural sleep aids

Poor sleep doesn’t have to be your norm. From magnesium supplements for sleep to calming herbs and amino acids, natural sleep aids can help reset your nights and restore your days.

Start with one or two options, be consistent, and give your body time to respond. And if you want a comprehensive, doctor-formulated option, Zan-ZZZ’s® offers gentle but effective support.