While supplements are not regulated by the FDA, all the supplements on this list are considered generally safe sleep aids. The precautions, especially with some medications, are listed. Ditch sleeping pills with side effects that leave you feeling drowsy.

Promote sleepiness with these natural vitamins and supplements. This essential nutrient is important for brain and muscle function, the regulation of blood pressure, bone development and more. Additionally, magnesium can help you sleep at night. Studies suggest that magnesium can aid insomnia due to the way the nutrient helps regulate our circadian rhythm.

Low levels of magnesium have also been associated with poor sleep. There are little to no side effects of magnesium. However, too high of a dose can lead to nausea, cramps and diarrhea. Melatonin is one of the better known supplements for sleep. This hormone is already produced naturally in the brain at night, telling the body it's time for bed.

Synthetic melatonin mimics this natural hormone and may help you fall asleep faster. It may even aid jet lag and some sleep disorders such as delayed sleep-wake phase disorder. With melatonin, look out for side effects like headaches, upset stomach, tiredness during the day and strange dreams.

Gamma-aminobutyric acid , also known as GABA , is an amino acid neurotransmitter found naturally in our brain and even in some foods that helps to calm the body. By slowing messages from the brain to the central nervous system, GABA may be able to decrease anxiety, stress and increase quality sleep.

One study found that mg of GABA a day improved sleep quality in 40 insomnia patients after four weeks. More studies need to be done on the effects of GABA supplements.

Use precaution if you are pregnant or breastfeeding. Talk with your doctor before starting any supplements. This amino acid is found naturally in mushrooms and made into some teas. L-theanine behaves similarly to glutamate -- an amino acid in our brain that helps transmit signals throughout the body.

Studies suggest that L-theanine may promote calm and ease anxiety and stress. One review found that L-theanine is a generally safe natural sleep aid that doesn't make you feel groggy.

Be careful not to mix L-theanine with blood pressure medications. The amino acid may lower blood pressure so take precautions and speak with your doctor if you are on medication for high blood pressure.

Also be weary of mixing L-theanine with sedative medications. Valerian root comes from a white flower native to Europe and Asia. The plant has long been used to treat cramps, headaches and most commonly -- insomnia.

While the research is lacking, some studies suggest that valerian root is best for those struggling to sleep with menopausal symptoms. Box Office Mojo Find Movie Box Office Data. IMDbPro Get Info Entertainment Professionals Need. Amazon Photos Unlimited Photo Storage Free With Prime.

Prime Video Direct Video Distribution Made Easy. Shopbop Designer Fashion Brands. Amazon Warehouse Great Deals on Quality Used Products. Deals and Shenanigans. Ring Smart Home Security Systems. eero WiFi Stream 4K Video in Every Room.

Blink Smart Security for Every Home. National Center for Complementary and Integrative Health. Using dietary supplements wisely. Bonnet MH, et al. Treatment of insomnia in adults. Leach MJ, et al.

Herbal medicine for insomnia: A systematic review and meta-analysis. Sleep Medicine Reviews. Sateia MJ, et al. Clinical practice guideline for the pharmacologic treatment of chronic insomnia in adults: An American Academy of Sleep Medicine Clinical Practice Guideline.

Journal of Clinical Sleep Medicine. American Academy of Sleep Medicine. Culpepper LC, et al. Over-the-counter agents for the treatment of occasional disturbed sleep or transient insomnia: A systematic review of efficacy and safety.

The Primary Care Companion for CNS Disorders. National Sleep Foundation. Bauer BA expert opinion. Mayo Clinic, Rochester, Minn. Products and Services A Book: Mayo Clinic Book of Home Remedies A Book: Mayo Clinic Family Health Book, 5th Edition Newsletter: Mayo Clinic Health Letter — Digital Edition.

See also Ambien: Is dependence a concern? Anorexia nervosa Antidepressant withdrawal: Is there such a thing? Antidepressants and alcohol: What's the concern? Antidepressants and weight gain: What causes it? Antidepressants: Can they stop working? Antidepressants for children and teens Antidepressants: Side effects Antidepressants: Selecting one that's right for you Antidepressants: Which cause the fewest sexual side effects?

Atypical antidepressants Biofeedback Central sleep apnea CJD - Creutzfeldt-Jakob Disease Clinical depression: What does that mean?

Cognitive behavioral therapy CPAP machines: Tips for avoiding 10 common problems Creutzfeldt-Jakob disease Depression and anxiety: Can I have both? Depression, anxiety and exercise What is depression? A Mayo Clinic expert explains. Depression in women: Understanding the gender gap Depression major depressive disorder Depression: Supporting a family member or friend Drug addiction substance use disorder Fatigue Headaches and stress Sleep guidelines How opioid use disorder occurs How to tell if a loved one is abusing opioids Huntington's disease Insomnia Insomnia: How do I stay asleep?

Insomnia treatment: Cognitive behavioral therapy instead of sleeping pills Jet lag disorder Kratom for opioid withdrawal Lack of sleep: Can it make you sick?

Male depression: Understanding the issues MAOIs and diet: Is it necessary to restrict tyramine? Marijuana and depression Mayo Clinic Minute: Restless legs syndrome in kids Mayo Clinic Minute: What you should know about bats and rabies Melatonin side effects Monoamine oxidase inhibitors MAOIs Napping do's and don'ts Natural remedies for depression: Are they effective?

Nervous breakdown: What does it mean? Nicotine dependence Obstructive sleep apnea Obstructive Sleep Apnea Opioid stewardship: What is it? Pain and depression: Is there a link? Persistent post-concussive symptoms Post-concussion syndrome Pinworm infection Polysomnography sleep study Porphyria Postpartum depression Premenstrual dysphoric disorder Premenstrual syndrome PMS Prescription drug abuse Prescription sleeping pills: What's right for you?

Pulmonary edema Rabies Restless legs syndrome Seasonal affective disorder SAD Seasonal affective disorder treatment: Choosing a light box Selective serotonin reuptake inhibitors SSRIs Serotonin and norepinephrine reuptake inhibitors SNRIs Antihistamines for insomnia OTC sleep aids Sleep and psoriatic arthritis Sleep apnea Sleep tips Stress symptoms Tapering off opioids: When and how Teen depression Tension headache Relieving tension-type headaches Treatment-resistant depression Tricyclic antidepressants and tetracyclic antidepressants CPAP: How it works Obstructive sleep apnea: What happens?

They may induce a nervous system reaction that leads to tachycardia, or an elevated heart rate Older adults, especially those with liver or kidney issues, should not use diphenhydramine because they are at an increased risk of experiencing negative side effects The antihistamines diphenhydramine and doxylamine succinate may help you sleep, although that is not their primary purpose.

Much stronger evidence is needed. Also, be aware of the possible side effects before taking these drugs. Reach out to a healthcare professional before using any herbs or OTC medications for sleep, especially since there is a potential for drug interactions with medications such as blood thinners.

Many OTC sleep aids cause only minor side effects. Side effects that have been associated with specific sleep aids are listed below. Some of these side effects were reported only anecdotally or in a few studies or were observed only in people who received high doses:.

In general, people who are pregnant or nursing should speak with their doctors before trying these or any other supplements. However, a healthcare professional will still need to advise you of the proper dosage to avoid potential side effects 72 , 73 , Many OTC sleep aids have only minor side effects when used short-term.

Certain natural sleep aids, such as melatonin, are effective. Other herbal supplements, such as valerian root and passionflower, have shown mixed results.

While some studies and anecdotal evidence suggest that natural sleep aids may be helpful, more research is needed to say for sure. Natural sleep aids like those discussed in this article are generally considered safer than prescription sleep aids because they have fewer side effects.

Look for products that are tested by an independent lab for heavy metals, toxins, and contaminants to ensure safety. You may also want to consider purchasing supplements produced in third-party certified facilities.

Additionally, even natural sleep aids are intended to be a short-term solution. Diphenhydramine and doxylamine succinate are antihistamines that are sold over the counter.

If you do use them, do so only occasionally and for no more than 2 weeks at a time. Keep in mind that high quality sleep is just as important for overall health as eating nutritious foods and exercising regularly. Nevertheless, many people have trouble falling asleep, wake up frequently, or do not feel rested when they wake up.

This makes it challenging to maintain optimal health and well-being. Before taking any medications, try incorporating good sleep practices into your routine, such as keeping electronics out of your bedroom and limiting caffeine intake before bedtime.

Read this article in Spanish. These natural sleep aids come in a variety of forms, such as pills, powders, and teas. Shop for them online:. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. From salmon to avocado to cherry juice, these evidence-based snacks can help induce sleep. Although insomnia and sleep apnea are two different conditions, they can co-occur.

This can make a diagnosis difficult to reach without proper…. Magnesium is an important mineral that's involved in many aspects of your health. This article helps determine the best time to take magnesium to…. Nyquil contains several active ingredients. Doxylamine is the main ingredient that causes sleepiness.

But Nyquil has other ingredients like…. It's well-documented that blue light can have a negative impact on your melatonin levels. But does any light help you get to sleep faster? A Quiz for Teens Are You a Workaholic?

How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 10 Natural Sleep Aids for Better Sleep in Medically reviewed by Marie Lorraine Johnson MS, RD, CPT — By Alina Petre, MS, RD NL and Rachael Ajmera, MS, RD — Updated on March 29, On this page Melatonin Valerian root Magnesium Lavender Passionflower Glycine CBD Other supplements OTC options Risks and precautions FAQs Bottom line.

How we vet brands and products Healthline only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site.

To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm?

Fact-check all health claims: Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness. Read more about our vetting process.

Was this helpful? Valerian root. Cannabidiol CBD. Other supplements. Other over-the-counter OTC options. Risks and precautions. FAQs about natural sleep aids. The bottom line.

Products to try These natural sleep aids come in a variety of forms, such as pills, powders, and teas. Shop for them online: melatonin valerian root magnesium lavender passionflower glycine tryptophan ginkgo biloba L-theanine.

Mood Support 3. Capsules 1. Powder 1. Gummies 2. CALM Sleep 4. CALM Kids 1. Dietary Preferences. Gluten Free 2. Vegetarian 3. Vegan 3. Non-GMO 2. Magnesium 4. L-theanine 4. Instead, this forensically honed pill is designed and proven to give your body a full health overhaul: among the precisely dosed actives are anti-inflammatory turmeric, performance-enhancing nootropic Cognizin®, and ashwagandha for encouraging proper, peaceful sleep.

Regular takers each purchase provides a month's supply report a wide range of hefty benefits, from better clarity in the mornings to increased energy and notably improved sleep.

If there's a chance you could be deficient in the amino acid 5-HTP, a ingestible top-up could aid better sleep. This one contains griffonia-derived 5-HTP alongside magnesium to help you mentally prepare for rest. In Form's sleep-inducing nootropic capsules, 5-HTP derived from griffonia seed is combined with magnesium and zinc: two minerals emerging in the wellness realm for their purported benefits to sleep quality.

Anecdotally, there's plenty of support for their ability to help you get back to sleep after waking in the night. Anatome's sleep capsules are an especially good choice for anyone who works out in the evenings, as they contain a hefty dose of muscle-relaxing magnesium.

There's also 5-HTP, anxiety-calming amino acid L-theanine, and ashwagandha, which one study found to be significantly in reducing cortisol in adults. Roberta Schroeder is the Senior Ecommerce Editor at Harper's Bazaar, ELLE and Esquire, overseeing shopping strategy and content across fashion , beauty , lifestyle and travel.

With a background in luxury fashion and trend forecasting, Roberta previously consulted on a freelance basis for brands including Farfetch, Chanel and Vogue.

When not curating content that spotlights the very best in fashion, skincare and interiors, Roberta can usually be found trawling designer resale sites and vintage stores for a long-coveted designer find.

Damson Idris Is Dressing Up and Driving Fast. The Best Menswear in the World This Week. The Martine Rose x Clarks Collab Is Here. The AJ4 'Bred Reimagined' Shoots and Scores. Travis Kelce Goes Glitzy at the Super Bowl.

An Expert Guide to Retinol Serums. Travis Scott's First Original Jordan is Incoming.