← All goals

Supplements for fall asleep faster

Trouble getting to sleep at night.

Start with the basics

  • Keep a consistent sleep and wake time, including weekends.
  • Dim lights and avoid screens 60 minutes before bed.
  • Avoid caffeine after early afternoon and alcohol close to bedtime.
  • Cognitive behavioral therapy for insomnia (CBT-I) is the first-line treatment for chronic insomnia.

Talk to a healthcare professional first

This information is for education only and is not medical advice, diagnosis, or treatment. Supplements can interact with medications and health conditions. Check with your doctor or pharmacist before starting anything, especially if you take medication, are pregnant or breastfeeding, or have a health condition. These statements have not been evaluated by the FDA; supplements are not intended to diagnose, treat, cure, or prevent any disease.

Ranked by strength of evidence

Melatonin

BModerate evidence

A meta-analysis of 19 trials found melatonin shortened the time to fall asleep by about 7 minutes and increased total sleep by about 8 minutes. Effects are modest but did not fade with continued use.

Dose used in studies
0.5–5 mg, 30–60 minutes before bed
Time to effect
Days to 1–2 weeks
Most relevant for
Delayed sleep timing, shift work, older adults
Studies (2)
Safety, side effects & interactions →Where to buy (affiliate)

Popular, but the evidence is weak

  • DValerian root— An older meta-analysis suggested a possible benefit for sleep quality but noted publication bias; a 2024 umbrella review concluded the evidence does not support valerian for insomnia.

When to see a doctor

  • Insomnia lasts more than 3 months or affects daytime functioning.
  • You snore loudly, stop breathing, or gasp during sleep (possible sleep apnea).