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Supplements for sleep quality

Waking up unrefreshed or sleeping lightly.

Start with the basics

  • Keep the bedroom cool, dark, and quiet.
  • Get morning daylight and regular exercise (not right before bed).
  • Limit alcohol — it fragments sleep in the second half of the night.

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

Ashwagandha

BModerate evidence

A meta-analysis found a small but significant improvement in overall sleep, with larger effects in people with insomnia, at doses of 600 mg/day or more for at least 8 weeks.

Dose used in studies
600 mg/day root extract
Time to effect
≥8 weeks
Most relevant for
Adults with stress-related sleep problems
Studies (2)
Safety, side effects & interactions →Where to buy (affiliate)

Magnesium

CLimited evidence

Small trials in older adults suggest magnesium may slightly shorten the time to fall asleep, but a 2026 systematic review rated the evidence low to very low certainty and found results inconsistent.

Dose used in studies
250–500 mg/day elemental magnesium in the evening
Time to effect
2–8 weeks
Most relevant for
Older adults with low dietary intake
Studies (2)
Safety, side effects & interactions →Where to buy (affiliate)

Melatonin

CLimited evidence

A meta-analysis found improved self-rated sleep quality in some groups (e.g. people with metabolic or respiratory conditions and sleep disorders) but not consistently across populations.

Dose used in studies
2–10 mg before bed
Time to effect
2–4 weeks
Studies (1)
Safety, side effects & interactions →Where to buy (affiliate)

When to see a doctor

  • You feel excessively sleepy during the day despite enough time in bed.
  • You have loud snoring, breathing pauses, or an urge to move your legs at night.