🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 95 (from laksa100)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa095.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.sleepfoundation.org/sleep-aids/natural-sleep-aids\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.sleepfoundation.org/sleep-aids/natural-sleep-aids\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.sleepfoundation.org\/sleep-aids\/natural-sleep-aids","crawl_time":1776176538,"first_indexed_time":1649960107,"http_code":200,"src_unparsed":"org,sleepfoundation!www,\/sleep-aids\/natural-sleep-aids s443","src_root_hash":"1916647574837971495","history_drop_reason":null,"meta_title":"Natural Sleep Aids: Which Are the Most Effective?","meta_descriptions":["Natural sleep aids are a popular choice for treating mild sleep problems. Learn about the best natural sleep aids and how each works to improve sleep."],"attrs_boilerpipe_text":"Skip to content\nNatural sleep aids are over-the-counter supplements intended to help you fall asleep faster or stay asleep throughout the night. They are usually plant-based, a vitamin or mineral already present in our diets, or supplemental amounts of something produced by the body. There are not strict guidelines surrounding the use of the word “natural” for supplements, and many natural supplements, such as melatonin, tend to be synthetically derived.\nMany people prefer natural sleep supplements because they tend to have fewer side effects than prescription\nsleep medications\n. They also appeal to those who prefer natural products, or are concerned about the addictive potential of prescription sleep aids.\nUnderstanding the types of natural sleep aids, their potential benefits and downsides, and how they are regulated can help you make informed decisions about using and purchasing these products.\nThere is a staggering array of natural sleep aids available, all of which claim to offer the sleep you need. Learning about the evidence supporting different supplements, as well as their potential side effects, can make it easier to decide which natural sleep aid might be best for you.\nHowever, it is important to consult your doctor before starting any new supplement. Natural does not always mean safe for everyone. Many supplements should not be taken by people who have certain allergies or conditions, or those who are taking other medications.\nIt’s important to know that natural sleep aids are classified as dietary supplements, which means they are not regulated as strictly as medications. As with all dietary supplements, the Food and Drug Administration does not verify the safety, efficacy, or labeling of natural sleep aids.\n“It’s important to be a savvy consumer and ensure that any product you’re considering taking is of high quality and certified by a third party.”\nMelatonin\nMelatonin\nis a sleep-regulating hormone produced by the pineal gland in our brains. It plays a significant role in organizing our circadian rhythms, the 24-hour sleep-wake cycles that govern when we wake up, feel alert, feel tired, and sleep.\nA wide range of factors can suppress melatonin production, particularly night-time exposure to light but also aging and some diseases. Since low melatonin levels can cause sleep disturbances, many people take supplemental melatonin, with\nnearly two thirds of American adults\nhaving tried it. \nMelatonin might be a good choice for people whose sleep difficulties are associated with:\nNaturally low levels of\nmelatonin\nJet lag\n \nSleep-onset insomnia \nMenopausal\nnight sweats\n \nDelayed phase disorder\nand\nnon-24-hour sleep wake disorder\n \nAutism spectrum disorder\n(ASD) \nAttention deficit hyperactivity disorder\n(ADHD) \nMelatonin can reduce the effectiveness of some medications and produce unwanted\nside effects\nwhen combined with others. This natural sleep aid may not be recommended for people who have received an organ transplant, experience depression, or have a bleeding or seizure disorder.\nCannabis\nAs more and more states have legalized medical and recreational cannabis use, people have taken an interest in the\nsleep-promoting properties\nof the cannabis plant and its compounds, which are known as cannabinoids. People who use marijuana, a drug created from the cannabis plant, often report that they have an\neasier time falling asleep.\nBut people do not need to smoke or ingest marijuana to get the sleep benefits of cannabis.\nSome natural sleep aids contain natural or synthetic cannabinoids—namely, delta-tetra-hydrocannabinol (THC) and\ncannabidiol (CBD)\n. Some studies suggest that THC and CBD, alone or in combination, help some people fall asleep, stay asleep, and\nenjoy higher quality sleep.\nNatural sleep aids containing cannabinoids may be beneficial for people experiencing sleep difficulties due to:\nInsomnia\n \nPost-traumatic stress disorder\n \nAnxiety\n \nChronic pain conditions\n \nIt’s worth noting that marijuana and products containing THC have the potential to create dependence, and withdrawal from them can\naggravate sleep problems.\nAdditionally, the effects of cannabinoids vary significantly based on product type and dosage. Cannabinoids have the potential to react with many other medications and should not be combined with\nsedative medication.\nSleep aids containing cannabinoids may not be suitable for people with glaucoma, liver disease, and Parkinson disease.\nMagnesium\nMagnesium is a mineral that plays an important role in many of the body’s processes, and studies suggest that\nmagnesium\nlevels influence both sleep quality and quantity. Most people get the magnesium they need from their diets. Whole grains, avocados, bananas, nuts, seeds, beans, whole grains, and milk are all rich in magnesium. However, some people choose to fortify their magnesium levels with dietary supplements.\nLimited research indicates that older adults with insomnia may benefit from magnesium supplements, which may help\nreverse the changes\nin sleep that tend to occur as people age.\nSide effects from magnesium supplements are rare when people use them according to instructions. However, some people experience diarrhea from taking magnesium. People with\nkidney disease\nshould also take magnesium supplements with caution and should talk to their doctor first.\nSay Goodbye to Insomnia\nSign up to receive emails about how to improve your sleep,\u2028as well as our comprehensive Better Sleep Guidebook.\nL-Theanine\nL-Theanine, an amino acid that naturally occurs in the leaves of tea plants, may be responsible for the calm that many people experience as a result of drinking tea. A small body of research suggests that\nL-Theanine supplements\ncan reduce stress and anxiety, boost relaxation, and\nimprove sleep.\nL-Theanine does not appear to help people fall asleep, but it may enhance sleep quality by reducing the number of times users wake in the night. This means it may be a good choice for people who wake often in the night or have sleep-maintenance insomnia. Studies also suggest L-Theanine curbs the\ndetrimental effects\nthat caffeine has on sleep. Combining L-Theanine with magnesium might enhance its\nbenefits for sleep.\nMany sleep aids have the unwanted effect of causing daytime sleepiness, but L-Theanine does not appear to have this effect. Consuming up to 200 mg of L-Theanine per day appears to be safe for most people. This includes children with ADHD, who may experience improvements in both sleep and behavior with a daily dose of L-Theanine.\nGlycine\nGlycine is an amino acid and neurotransmitter that plays an important role in many body functions, including metabolism, nutrient absorption, disease prevention, and sleep. The human body naturally acquires\nglycine\neither by producing it through chemical reactions or by ingesting it through foods like beans, meat, and dairy products.\nRecent research has shown that taking a small dose of supplemental glycine before bed may improve sleep quality and reduce daytime sleepiness in\npeople with insomnia symptoms.\nEvidence suggests that glycine supplements benefit sleep by supporting the circadian rhythms involved in sleep. Specifically, glycine facilitates a slight drop in body temperature—a physical change associated with falling asleep and staying asleep.\nTaking up to 30 grams of glycine daily appears to have few, if any, side effects—though sleep benefits are often achieved at doses as low as 3 grams.\nValerian\nValerian is an\nherbal sleep aid\nmade from the roots and stems of the valerian plant. Limited evidence suggests that taking 300 to 600 milligrams of valerian up to an hour before bedtime can help people fall asleep and improve their sleep quality. That said, in a\nsmall percentage\nof people, valerian produces the opposite effect, causing sleeplessness.\nThis natural sleep aid may be a good choice for individuals who experience sleep problems during the menopausal transition, as some studies indicate that valerian can reduce menopausal hot flashes and help with\nmenopausal insomnia\n.\nValerian’s sedative effects can linger, sometimes causing morning drowsiness. People should not drive or operate machinery after taking valerian, and they should not combine valerian with alcohol or sedative medications. Some studies indicate that valerian is more likely than other herbal sleep aids to cause unwanted side effects, including irregular heartbeat, dizziness, upset stomach, and headaches. While rare, there have been documented cases of liver damage associated with valerian.\nFinding Reputable Sleep Supplements\nThe safety and efficacy of supplements is not closely monitored by the U.S. Food and Drug Administration (FDA). Shoppers should take\nadditional measures\nto make sure they are purchasing reputable products.\nAlthough many people associate the word “natural” with safety, natural sleep aids can come with risks. There are several important factors to consider before you begin taking a dietary supplement for sleep.\nInteractions with other drugs or supplements:\nNatural sleep aids and other drugs and medication may alter each other’s effects. Exercise caution when combining natural sleep aids with medication or dietary supplements.\nContraindications:\nNatural sleep aids are not recommended for people with certain medical conditions. Additionally, many dietary supplements are not recommended for children, older adults, or people who are pregnant or breastfeeding—as evidence for their safety may be lacking for these vulnerable populations.\nInaccurate labeling:\nStudies have shown that the quantity of active ingredients in many natural sleep aids often does not match and sometimes far exceeds what is listed on the label. Look for products with a U.S. Pharmacopeia label and begin with the lowest dose available.\nOverdose potential:\nSome dietary supplements can be toxic at high doses. Make sure to follow dosage instructions provided on the label or by your doctor. Protect children from\naccidental overdose\nby securely storing natural sleep aids.\nSide effects:\nSome natural sleep aids have side effects that warrant caution. For example, you should avoid taking sleep aids that cause drowsiness if you need to drive or if you have work or home obligations that require alertness.\n“We often want a quick fix to our sleep troubles, but taking a look at your sleep hygiene first and making small changes to improve your sleep routine is usually best.”\nDustin Cotliar, MD, MPH\nPhysician\nIf you are considering taking a natural sleep aid, talk to a medical professional first. Your doctor can review your existing conditions, medications, family history, and current symptoms in order to help you find the best sleep aid. Your doctor can also advise you when to take the sleep aid and how much to take so that you can get the sleep you need.\nMedical Disclaimer: The content on this page should not be taken as medical advice or used as a recommendation for any specific treatment or medication. Always consult your doctor before taking a new medication or changing your current treatment.\nStill have questions? Ask our community!\nJoin our\nSleep Care Community\n— a trusted hub of sleep health professionals, product specialists, and people just like you. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered. Get personalized guidance from the experts who know sleep best.\nWritten By\nLucy Bryan,\nContributing Writer\nLucy Bryan is a writer and editor with more than a decade of experience in higher education. She holds a B. A. in journalism from the University of North Carolina at Chapel Hill and an M.F.A. in creative writing from Penn State University.\nMedically Reviewed by\nDustin Cotliar, MD, MPH,\nPhysician\nDustin Cotliar, MD, holds a medical degree from the State University of NY (SUNY) Downstate College of Medicine, and a master’s in public health from Columbia University, where he focused on healthcare policy and management. He is board-certified in Emergency Medicine, with over eight years of practice that includes emergency medicine, urgent care, and telemedicine.\nLearn more about our Editorial Team\nReferences\n14 Sources\nAmerican Academy of Sleep Medicine. (2023). AASM Sleep Prioritization Survey, Melatonin Use.\nhttps:\/\/aasm.org\/wp-content\/uploads\/2023\/06\/sleep-prioritization-survey-2023-melatonin.pdf\nA.D.A.M. Medical Encyclopedia. (2023, October 18). Melatonin. MedlinePlus.\nhttps:\/\/medlineplus.gov\/druginfo\/natural\/940.html\nKaul M, Zee PC, Sahni AS. Effects of Cannabinoids on Sleep and their Therapeutic Potential for Sleep Disorders. Neurotherapeutics. 2021;18(1):217-227. doi:10.1007\/s13311-021-01013-w\nhttps:\/\/pubmed.ncbi.nlm.nih.gov\/33580483\nArnedt, J. (2024, March). Insomnia in patients with a substance use disorder. In R. Benca & A. Eichler (Ed.). UpToDate.\nhttps:\/\/www.uptodate.com\/contents\/insomnia-in-patients-with-a-substance-use-disorder\nKuhathasan, N., Dufort, A., MacKillop, J., Gottschalk, R., Minuzzi, L., & Frey, B. N. (2019). The use of cannabinoids for sleep: A critical review on clinical trials. Experimental and Clinical Psychopharmacology, 27(4), 383–401.\nhttps:\/\/pubmed.ncbi.nlm.nih.gov\/31120284\/\nBabson, K. A., Sottile, J., & Morabito, D. (2017). Cannabis, cannabinoids, and sleep: A review of the literature. Current Psychiatry Reports, 19(4), 23.\nhttps:\/\/pubmed.ncbi.nlm.nih.gov\/28349316\/\nA.D.A.M. Medical Encyclopedia. (2023, September 9). Cannabidiol (CBD). MedlinePlus.\nhttps:\/\/medlineplus.gov\/druginfo\/natural\/1439.html\nMah, J., & Pitre, T. (2021). Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis. BMC complementary medicine and therapies, 21(1), 125.\nhttps:\/\/pubmed.ncbi.nlm.nih.gov\/33865376\/\nA.D.A.M. Medical Encyclopedia. (2023, September 1). Magnesium in diet. MedlinePlus.\nhttps:\/\/medlineplus.gov\/ency\/article\/002423.htm\nRao, T. P., Ozeki, M., & Juneja, L. R. (2015). In search of a safe natural sleep aid. Journal of the American College of Nutrition, 34(5), 436–447.\nhttps:\/\/pubmed.ncbi.nlm.nih.gov\/25759004\/\nBaba, Y., Takihara, T., & Okamura, N. (2023). Theanine maintains sleep quality in healthy young women by suppressing the increase in caffeine-induced wakefulness after sleep onset. Food & function, 14(15), 7109–7116.\nhttps:\/\/pubmed.ncbi.nlm.nih.gov\/37458751\/\nDasdelen, M. F., Er, S., Kaplan, B., Celik, S., Beker, M. C., Orhan, C., Tuzcu, M., Sahin, N., Mamedova, H., Sylla, S., Komorowski, J., Ojalvo, S. P., Sahin, K., & Kilic, E. (2022). A Novel Theanine Complex, Mg-L-Theanine Improves Sleep Quality via Regulating Brain Electrochemical Activity. Frontiers in nutrition, 9, 874254.\nhttps:\/\/pubmed.ncbi.nlm.nih.gov\/35449538\nKawai, N., Sakai, N., Okuro, M., Karakawa, S., Tsuneyoshi, Y., Kawasaki, N., Takeda, T., Bannai, M., & Nishino, S. (2015). The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus. Neuropsychopharmacology : official publication of the American College of Neuropsychopharmacology, 40(6), 1405–1416.\nhttps:\/\/pubmed.ncbi.nlm.nih.gov\/25533534\nShane-McWhorter, L. (2023, January). Valerian. Merck Manual Professional Version.\nhttps:\/\/www.merckmanuals.com\/professional\/special-subjects\/dietary-supplements\/valerian\nLearn More About Sleep Aids\nOrexins\nBy \n                            Rob Newsom\nJuly 15, 2025","attrs_markdown":"[Skip to content](https:\/\/www.sleepfoundation.org\/sleep-aids\/natural-sleep-aids#post_content)\n\n[![Sleep Foundation Logo](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/10\/sd-logo.svg)](https:\/\/www.sleepfoundation.org\/)\n\n![Sleep Foundation Logo](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/10\/sd-logo.svg)\n\n![Sleep Foundation Logo](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/10\/sd-logo.svg)\n\nSLEEP PRODUCTS\n\n- Mattresses\n  Mattresses\n  \n  - [All Mattresses](https:\/\/www.sleepfoundation.org\/best-mattress)\n  - [Best Mattress of 2026](https:\/\/www.sleepfoundation.org\/best-mattress)\n  - Best of\n    - [Best Mattress for Side Sleepers](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-side-sleepers)\n    - [Best Mattress for Back Pain](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-back-pain)\n    - [Best Mattress for Hip Pain](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-hip-pain)\n    - [Best Mattress for Heavy People](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-heavy-sleepers)\n    - [Best Memory Foam Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-memory-foam-mattress)\n    - [Best Latex Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-latex-mattress)\n    - [Best Innerspring Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-innerspring-mattress)\n    - [Best Hybrid Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-hybrid-mattress)\n    - [Best Cooling Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-cooling-mattress)\n    - [Best Firm Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-firm-mattress)\n    - [Best Organic Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-organic-mattresses)\n    - 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[Our Favorite Bed Frames](https:\/\/www.sleepfoundation.org\/best-bed-frames)\n    - [Blue Light Blocking Glasses](https:\/\/www.sleepfoundation.org\/best-sleep-products\/best-blue-light-blocking-glasses)\n    - [Wake-Up Lights](https:\/\/www.sleepfoundation.org\/best-sleep-products\/best-wake-up-lights)\n    - [Sleep Masks](https:\/\/www.sleepfoundation.org\/best-sleep-products\/best-sleep-masks)\n\nSLEEP HEALTH & WELLNESS\n\n- Mattresses\n  Mattresses\n  \n  - [All](https:\/\/www.sleepfoundation.org\/best-mattress)\n  - [Best Mattress of 2026](https:\/\/www.sleepfoundation.org\/best-mattress)\n  - Best of\n    - SLEEPER TYPE\n      - [Best Mattress for Side Sleepers](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-side-sleepers)\n      - [Best Mattress for Back Pain](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-back-pain)\n      - [Best Mattress for Hip Pain](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-hip-pain)\n      - [Best Mattress for Heavy People](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-heavy-sleepers)\n    - MATERIAL\n      - [Best Memory Foam Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-memory-foam-mattress)\n      - [Best Latex Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-latex-mattress)\n      - [Best Innerspring Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-innerspring-mattress)\n      - [Best Hybrid Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-hybrid-mattress)\n    - COMFORT\n      - [Best Cooling Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-cooling-mattress)\n      - [Best Firm Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-firm-mattress)\n      - [Best Organic Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-organic-mattresses)\n      - [Most Comfortable Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/most-comfortable-mattresses)\n    - OTHER\n      - [Best Mattress in a Box](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-in-a-box)\n      - [Best Affordable Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-cheap-mattress)\n      - [Best King Size Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-king-mattress)\n      - [Best Mattress for Kids](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-kids)\n    - [![Mattress Finder](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2024\/04\/Mattresses-in-the-Sleep-Foundation-Test-Lab-3-300x125.jpg) Mattress Finder](https:\/\/www.sleepfoundation.org\/mattress-quiz\/results)   [![mattress sizes](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/02\/mattress-sizes-300x225.jpg) Mattress Sizes 101: Finding Your Perfect Fit](https:\/\/www.sleepfoundation.org\/mattress-sizes)\n  - Reviews\n    - POPULAR BRANDS\n      - [Casper](https:\/\/www.sleepfoundation.org\/mattress-reviews\/casper-mattress-review)\n      - [Saatva](https:\/\/www.sleepfoundation.org\/mattress-reviews\/saatva-mattress-review)\n      - [Sleep Number](https:\/\/www.sleepfoundation.org\/mattress-reviews\/sleep-number-classic-series-mattress-review)\n    - FOAM\n      - [Nectar Mattress](https:\/\/www.sleepfoundation.org\/mattress-reviews\/nectar-mattress-review)\n      - [Bear](https:\/\/www.sleepfoundation.org\/mattress-reviews\/bear-mattress-review)\n      - [Loom & Leaf](https:\/\/www.sleepfoundation.org\/mattress-reviews\/loom-and-leaf-mattress-review)\n      - [Tempur-Pedic](https:\/\/www.sleepfoundation.org\/mattress-reviews\/tempurpedic-adapt-mattress-review)\n    - HYBRID\n      - [Helix Mattress](https:\/\/www.sleepfoundation.org\/mattress-reviews\/helix-mattress-review)\n      - [DreamCloud Mattress](https:\/\/www.sleepfoundation.org\/mattress-reviews\/dreamcloud-mattress-review)\n      - [WinkBed Mattress](https:\/\/www.sleepfoundation.org\/mattress-reviews\/winkbed-mattress-review)\n    - [![Mattress Finder](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2024\/04\/Mattresses-in-the-Sleep-Foundation-Test-Lab-3-300x125.jpg) Mattress Finder](https:\/\/www.sleepfoundation.org\/mattress-quiz\/results)   [![mattress sizes](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/02\/mattress-sizes-300x225.jpg) Mattress Sizes 101: Finding Your Perfect Fit](https:\/\/www.sleepfoundation.org\/mattress-sizes)\n  - Compare\n    - MATTRESS MATCH\n      - [Mattress Finder Tool](https:\/\/www.sleepfoundation.org\/mattress-quiz\/results)\n      - [Take the Mattress Quiz](https:\/\/www.sleepfoundation.org\/mattress-quiz)\n    - POPULAR BRANDS\n      - [Nectar vs. Casper](https:\/\/www.sleepfoundation.org\/mattress-comparisons\/nectar-vs-casper)\n      - [Tempur-Pedic vs. Sleep Number](https:\/\/www.sleepfoundation.org\/mattress-comparisons\/tempurpedic-vs-sleep-number)\n    - LEARN\n      - [Do You Need a Box Spring?](https:\/\/www.sleepfoundation.org\/mattress-information\/do-you-need-a-box-spring)\n      - [What is Memory Foam?](https:\/\/www.sleepfoundation.org\/mattress-information\/what-is-memory-foam)\n    - [![Mattress Finder](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2024\/04\/Mattresses-in-the-Sleep-Foundation-Test-Lab-3-300x125.jpg) Mattress Finder](https:\/\/www.sleepfoundation.org\/mattress-quiz\/results)   [![mattress sizes](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/02\/mattress-sizes-300x225.jpg) Mattress Sizes 101: Finding Your Perfect Fit](https:\/\/www.sleepfoundation.org\/mattress-sizes)\n  - [All Mattresses](https:\/\/www.sleepfoundation.org\/best-mattress)\n- Bedding\n  Bedding\n  \n  - [All](https:\/\/www.sleepfoundation.org\/best-bedding)\n  - Pillows & Bedding\n    - PILLOWS\n      - [The Best Pillows of 2026](https:\/\/www.sleepfoundation.org\/best-pillows)\n      - [The Best Pillows for Side Sleepers](https:\/\/www.sleepfoundation.org\/best-pillows\/best-pillow-for-side-sleepers)\n      - [The Best Pillows for Neck Pain](https:\/\/www.sleepfoundation.org\/best-pillows\/best-pillow-for-neck-pain)\n    - SHEETS\n      - [Top-Rated Bed Sheets](https:\/\/www.sleepfoundation.org\/best-sheets)\n      - [Best Cooling Sheets](https:\/\/www.sleepfoundation.org\/best-sheets\/best-cooling-sheets)\n    - BEDDING\n      - [The Best Weighted Blankets of 2026](https:\/\/www.sleepfoundation.org\/best-weighted-blankets)\n      - [The Best Bedding of 2026](https:\/\/www.sleepfoundation.org\/best-bedding)\n      - [The Best Comforters](https:\/\/www.sleepfoundation.org\/best-bedding\/best-comforter)\n    - [![Best Cooling Comforters of 2026](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/09\/Saatva-Lightweight-Down-Alternative-Comforter-253x140-1.jpeg) Best Cooling Comforters of 2026](https:\/\/www.sleepfoundation.org\/best-bedding\/best-cooling-comforter)\n  - Mattress Toppers & More\n    - MATTRESS TOPPERS\n      - [The Best Mattress Toppers](https:\/\/www.sleepfoundation.org\/best-mattress-toppers)\n      - [Best Cooling Mattress Toppers](https:\/\/www.sleepfoundation.org\/best-mattress-toppers\/best-cooling-mattress-topper)\n      - [Best Memory Foam Mattress Toppers](https:\/\/www.sleepfoundation.org\/best-mattress-toppers\/best-memory-foam-mattress-topper)\n    - MATTRESS PADS\n      - [Best Mattress Pads](https:\/\/www.sleepfoundation.org\/best-mattress-pads)\n      - [Cooling Mattress Pads](https:\/\/www.sleepfoundation.org\/best-mattress-pads\/best-cooling-mattress-pad)\n    - PROTECTORS\n      - [The Best Mattress Protectors of 2026](https:\/\/www.sleepfoundation.org\/best-mattress-protectors)\n      - [Best Full Mattress Encasements](https:\/\/www.sleepfoundation.org\/best-mattress-protectors\/best-mattress-encasements)\n    - [![Best Cooling Comforters of 2026](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/09\/Saatva-Lightweight-Down-Alternative-Comforter-253x140-1.jpeg) Best Cooling Comforters of 2026](https:\/\/www.sleepfoundation.org\/best-bedding\/best-cooling-comforter)\n  - [All Bedding](https:\/\/www.sleepfoundation.org\/best-bedding)\n- Sleep Solutions\n  Sleep Solutions\n  \n  - [All Solutions](https:\/\/www.sleepfoundation.org\/sleep-solutions)\n  - Get Sleep Tested\n    - AT-HOME TESTING\n      - [Buy an At-Home Sleep Test](https:\/\/www.sleepfoundation.org\/home-sleep-test?cta_location=main_menu)\n      - [What's an At-Home Sleep Test?](https:\/\/www.sleepfoundation.org\/sleep-studies\/at-home-sleep-study)\n    - IN-LAB TESTING\n      - [How Does a Sleep Study Work?](https:\/\/www.sleepfoundation.org\/sleep-studies\/how-does-a-sleep-study-work)\n      - [How Much Does a Sleep Study Cost?](https:\/\/www.sleepfoundation.org\/sleep-studies\/how-much-does-a-sleep-study-cost)\n    - [![At Home Sleep Study](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/09\/SF_HST_CTA_Image-1-300x161.png) At Home Sleep Study](https:\/\/www.sleepfoundation.org\/home-sleep-test)   [![ResMed\\_AirSense\\_11\\_Machine\\_Package\\_1](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/01\/ResMed_AirSense_11_Machine_Package_1-300x300.webp) Best CPAP Machines of 2026](https:\/\/www.sleepfoundation.org\/best-cpap-machines)\n  - Sleep Therapy\n    - CPAP\n      - [The Best CPAP Machines](https:\/\/www.sleepfoundation.org\/best-cpap-machines)\n      - [Top-Rated CPAP Masks](https:\/\/www.sleepfoundation.org\/best-cpap-mask)\n      - [Need Therapy? Start Here](https:\/\/www.sleepfoundation.org\/home-sleep-test?cta_location=main_menu)\n    - ANTI-SNORING\n      - [The Best Anti-Snoring Mouthpieces](https:\/\/www.sleepfoundation.org\/best-anti-snoring-mouthpieces-and-mouthguards)\n      - [Mouth Taping](https:\/\/www.sleepfoundation.org\/snoring\/mouth-taping-for-sleep)\n      - [CPAP Alternatives](https:\/\/www.sleepfoundation.org\/sleep-apnea\/alternatives-to-cpap)\n    - SERVICES & SUPPLEMENTS\n      - [The Best Sleep Apps of 2026](https:\/\/www.sleepfoundation.org\/best-sleep-apps)\n      - [The Best Magnesium Supplements](https:\/\/www.sleepfoundation.org\/magnesium\/best-magnesium-for-sleep)\n      - [Best Sleep Supplements](https:\/\/www.sleepfoundation.org\/sleep-aids\/natural-sleep-aids)\n    - [![At Home Sleep Study](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/09\/SF_HST_CTA_Image-1-300x161.png) At Home Sleep Study](https:\/\/www.sleepfoundation.org\/home-sleep-test)   [![ResMed\\_AirSense\\_11\\_Machine\\_Package\\_1](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/01\/ResMed_AirSense_11_Machine_Package_1-300x300.webp) Best CPAP Machines of 2026](https:\/\/www.sleepfoundation.org\/best-cpap-machines)\n  - Sleep Environment\n    - SLEEP TECH\n      - [The Best Sleep Trackers We've Tested](https:\/\/www.sleepfoundation.org\/best-sleep-trackers)\n      - [Top-Rated White Noise Machines](https:\/\/www.sleepfoundation.org\/best-sleep-products\/best-white-noise-machines)\n    - BED FRAMES\n      - [The Best Adjustable Beds](https:\/\/www.sleepfoundation.org\/best-adjustable-bed)\n      - [Our Favorite Bed Frames](https:\/\/www.sleepfoundation.org\/best-bed-frames)\n    - PERSONAL CARE PRODUCTS\n      - [Blue Light Blocking Glasses](https:\/\/www.sleepfoundation.org\/best-sleep-products\/best-blue-light-blocking-glasses)\n      - [Wake-Up Lights](https:\/\/www.sleepfoundation.org\/best-sleep-products\/best-wake-up-lights)\n      - [Sleep Masks](https:\/\/www.sleepfoundation.org\/best-sleep-products\/best-sleep-masks)\n    - [![At Home Sleep Study](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/09\/SF_HST_CTA_Image-1-300x161.png) At Home Sleep Study](https:\/\/www.sleepfoundation.org\/home-sleep-test)   [![ResMed\\_AirSense\\_11\\_Machine\\_Package\\_1](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/01\/ResMed_AirSense_11_Machine_Package_1-300x300.webp) Best CPAP Machines of 2026](https:\/\/www.sleepfoundation.org\/best-cpap-machines)\n  - [All Solutions](https:\/\/www.sleepfoundation.org\/sleep-solutions)\n- Sleep Health\n  Sleep Health\n  \n  - [All Health](https:\/\/www.sleepfoundation.org\/sleep-topics)\n  - Sleep Disorders\n    - COMMON DISORDERS\n      - [Insomnia](https:\/\/www.sleepfoundation.org\/insomnia)\n      - [Parasomnias](https:\/\/www.sleepfoundation.org\/parasomnias)\n      - [Excessive Sleepiness](https:\/\/www.sleepfoundation.org\/excessive-sleepiness)\n    - BREATHING-RELATED\n      - [Sleep Apnea](https:\/\/www.sleepfoundation.org\/sleep-apnea)\n      - [Obstructive Sleep Apnea](https:\/\/www.sleepfoundation.org\/sleep-apnea\/obstructive-sleep-apnea)\n      - [Central Sleep Apnea](https:\/\/www.sleepfoundation.org\/sleep-apnea\/central-sleep-apnea)\n    - MOVEMENT-RELATED\n      - [Sleepwalking](https:\/\/www.sleepfoundation.org\/parasomnias\/sleepwalking)\n      - [Bruxism](https:\/\/www.sleepfoundation.org\/bruxism)\n      - [Restless Legs Syndrome](https:\/\/www.sleepfoundation.org\/restless-legs-syndrome)\n    - TESTING & TREATMENTS\n      - [CPAP](https:\/\/www.sleepfoundation.org\/cpap)\n      - [Home Sleep Test](https:\/\/www.sleepfoundation.org\/sleep-studies\/at-home-sleep-study)\n      - [What to Do When You Can't Sleep](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/what-do-when-you-cant-sleep)\n    - [![Woman Taking Melatonin](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/woman-with-melatonin-300x200.jpg) Melatonin Dosage: How Much Melatonin to Take](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-dosage-how-much-should-you-take)   [![group of people drinking coffee](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/09\/group-of-people-drinking-coffee-300x200.jpg) 94% of Us Drink Caffeinated Beverages. But What Does it do to Our Sleep?](https:\/\/www.sleepfoundation.org\/sleep-news\/94-percent-of-us-drink-caffeinated-beverages)\n  - Improve Your Sleep\n    - SLEEP HABITS\n      - [The Ultimate Sleep Improvement Plan](https:\/\/www.sleepfoundation.org\/sleep-habits)\n      - [The 20 Most Proven Sleep Tips](https:\/\/www.sleepfoundation.org\/sleep-hygiene\/healthy-sleep-tips)\n      - [Sleep Hygiene](https:\/\/www.sleepfoundation.org\/sleep-hygiene)\n    - SLEEP AIDS\n      - [Melatonin](https:\/\/www.sleepfoundation.org\/melatonin)\n      - [Magnesium](https:\/\/www.sleepfoundation.org\/magnesium)\n      - [The Most Effective Sleep Aids](https:\/\/www.sleepfoundation.org\/sleep-aids)\n    - TOOLS & PRODUCTS\n      - [Sleep Calculator](https:\/\/www.sleepfoundation.org\/sleep-calculator)\n      - [7 Nights to Better Sleep](https:\/\/www.sleepfoundation.org\/sleep-habits\/7-night-sleep-habit-builder)\n      - [Submit Your Sleep Story](https:\/\/www.sleepfoundation.org\/about-us\/submit-your-sleep-story)\n    - [![Woman Taking Melatonin](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/woman-with-melatonin-300x200.jpg) Melatonin Dosage: How Much Melatonin to Take](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-dosage-how-much-should-you-take)   [![group of people drinking coffee](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/09\/group-of-people-drinking-coffee-300x200.jpg) 94% of Us Drink Caffeinated Beverages. But What Does it do to Our Sleep?](https:\/\/www.sleepfoundation.org\/sleep-news\/94-percent-of-us-drink-caffeinated-beverages)\n  - Understand Your Sleep\n    - SCIENCE OF SLEEP\n      - [How Sleep Works](https:\/\/www.sleepfoundation.org\/how-sleep-works)\n      - [Circadian Rhythm](https:\/\/www.sleepfoundation.org\/circadian-rhythm)\n      - [The Stages of Sleep](https:\/\/www.sleepfoundation.org\/stages-of-sleep)\n    - IMPACTS\n      - [Snoring](https:\/\/www.sleepfoundation.org\/snoring)\n      - [Sleep Deprivation](https:\/\/www.sleepfoundation.org\/sleep-deprivation)\n      - [How Electronics Affect Your Sleep](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-electronics-affect-sleep)\n    - STATISTICS\n      - [Sleep Data & Research](https:\/\/www.sleepfoundation.org\/how-sleep-works\/sleep-facts-statistics)\n      - [How Much Sleep Do We Need?](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need)\n    - [![Woman Taking Melatonin](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/woman-with-melatonin-300x200.jpg) Melatonin Dosage: How Much Melatonin to Take](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-dosage-how-much-should-you-take)   [![group of people drinking coffee](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/09\/group-of-people-drinking-coffee-300x200.jpg) 94% of Us Drink Caffeinated Beverages. But What Does it do to Our Sleep?](https:\/\/www.sleepfoundation.org\/sleep-news\/94-percent-of-us-drink-caffeinated-beverages)\n  - [All Health](https:\/\/www.sleepfoundation.org\/sleep-topics)\n- About Us\n  About Us\n  \n  - Who We Are\n    - OUR MISSION\n      - [What We Do](https:\/\/www.sleepfoundation.org\/about-us)\n      - [Our Team](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are)\n    - OUR MEDICAL TEAM\n      - [Medical Advisory Board](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are#medical-advisory-board)\n    - OUR PROCESS\n      - [Editorial Policy](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy)\n      - [How We Review Products](https:\/\/www.sleepfoundation.org\/research-methodology)\n    - [![Test Lab: Expert Tested. Sleeper Approved.](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/08\/Bedroom-Environment-1-300x125.jpg) Test Lab: Expert Tested. Sleeper Approved.](https:\/\/www.sleepfoundation.org\/research-methodology)   [![Sleep Video Library](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/04\/best_clips.00_09_45_18.still029_720-300x169.jpg) Sleep Video Library](https:\/\/www.sleepfoundation.org\/video)\n  - [Contact Us](https:\/\/www.sleepfoundation.org\/about-us\/contact)\n- [Community](https:\/\/community.sleepfoundation.org\/)\n- [Sleep Quiz](https:\/\/www.sleepfoundation.org\/sleep-quiz)\n\n- [![Facebook Icon](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/02\/sf-facebook.svg)](https:\/\/www.facebook.com\/sleepisthefoundation\/)\n- [![Twitter Icon](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/07\/sf-twitter.svg)](https:\/\/twitter.com\/sleepisthefound)\n- [![YouTube Icon](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/07\/social_youtube.svg)](https:\/\/www.youtube.com\/c\/SleepIsTheFoundation)\n- [![Instagram Icon](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/07\/sf-instagram.svg)](https:\/\/www.instagram.com\/sleepisthefoundation)\n- [![LinkedIn Icon](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/02\/sf-linkedin.svg)](https:\/\/www.linkedin.com\/showcase\/sleepisthefoundation)\n- [![TikTok Icon](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/02\/sf-tiktok.svg)](https:\/\/www.tiktok.com\/@sleepisthefoundation)\n\nWhen you buy through our links, we may earn a commission. Products or services may be offered by an affiliated entity. [Learn more.](https:\/\/www.sleepfoundation.org\/about-us\/advertising-disclosure)\n\n[\/](https:\/\/www.sleepfoundation.org\/)  [Sleep Aids](https:\/\/www.sleepfoundation.org\/sleep-aids)\n\n![Main Intro Section Image](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2018\/10\/Header-Image-1.svg)\n\n# Natural Sleep Aids: Which Are the Most Effective?\nUpdated July 15, 2025\n\nWritten by Lucy Bryan\n\n![Lucy Bryan](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/11\/lucy_bryan-lg-profile-150x150.jpg)\n\nLucy Bryan\n\nContributing Writer\n\nLucy Bryan is a writer and editor with more than a decade of experience in higher education. She holds a B. A. in journalism from the University of North Carolina at Chapel Hill and an M.F.A. in creative writing from Penn State University.\n\n[Read Full Bio](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are#lucy_bryan)\n\nWant to read more about all our experts in the field?\n\n[Learn About The Editorial Team](https:\/\/www.sleepfoundation.org\/about-us)\n\n\\| Medically Reviewed by Dustin Cotliar, MD, MPH\n\n![Dustin Cotliar, MD, MPH](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/10\/profiledustin-cotliar-150x150.jpeg)\n\nDustin Cotliar, MD, MPH\n\nPhysician\n\nDustin Cotliar, MD, holds a medical degree from the State University of NY (SUNY) Downstate College of Medicine, and a master’s in public health from Columbia University, where he focused on healthcare policy and management. He is board-certified in Emergency Medicine, with over eight years of practice that includes emergency medicine, urgent care, and telemedicine.\n\n[Read Full Bio](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are#dustin_cotliar,_md,_mph)\n\nWant to read more about all our experts in the field?\n\n[Learn About The Editorial Team](https:\/\/www.sleepfoundation.org\/about-us)\n\n- [What Are the Best Natural Sleep Aids?](https:\/\/www.sleepfoundation.org\/sleep-aids\/natural-sleep-aids#what-are-the-best-natural-sleep-aids)\n- [Are Natural Sleep Aids Safe?](https:\/\/www.sleepfoundation.org\/sleep-aids\/natural-sleep-aids#are-natural-sleep-aids-safe)\n- [Ask Your Doctor About Natural Sleep Aids](https:\/\/www.sleepfoundation.org\/sleep-aids\/natural-sleep-aids#should-you-talk-to-a-doctor)\n\nNatural sleep aids are over-the-counter supplements intended to help you fall asleep faster or stay asleep throughout the night. They are usually plant-based, a vitamin or mineral already present in our diets, or supplemental amounts of something produced by the body. There are not strict guidelines surrounding the use of the word “natural” for supplements, and many natural supplements, such as melatonin, tend to be synthetically derived.\n\nMany people prefer natural sleep supplements because they tend to have fewer side effects than prescription [sleep medications](https:\/\/www.sleepfoundation.org\/sleep-aids). They also appeal to those who prefer natural products, or are concerned about the addictive potential of prescription sleep aids.\n\nUnderstanding the types of natural sleep aids, their potential benefits and downsides, and how they are regulated can help you make informed decisions about using and purchasing these products.\n\n[![Commercial CTA](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/10\/In-conent-ad-Large-Desktop.png)![Commercial CTA](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/10\/In-conent-ad-Large-Mobile.png)](https:\/\/sleepdoctor.com\/products\/nightly-sleep-stack?utm_campaign=sf&utm_cta_location=display_ad)\n\n## What Are the Best Natural Sleep Aids?\nThere is a staggering array of natural sleep aids available, all of which claim to offer the sleep you need. Learning about the evidence supporting different supplements, as well as their potential side effects, can make it easier to decide which natural sleep aid might be best for you.\n\nHowever, it is important to consult your doctor before starting any new supplement. Natural does not always mean safe for everyone. Many supplements should not be taken by people who have certain allergies or conditions, or those who are taking other medications.\n\nIt’s important to know that natural sleep aids are classified as dietary supplements, which means they are not regulated as strictly as medications. As with all dietary supplements, the Food and Drug Administration does not verify the safety, efficacy, or labeling of natural sleep aids.\n\n“It’s important to be a savvy consumer and ensure that any product you’re considering taking is of high quality and certified by a third party.”\n\n![Dustin Cotliar, MD, MPH](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/10\/profiledustin-cotliar-150x150.jpeg)\n\nDustin Cotliar, MD, MPH\n\nPhysician\n### Melatonin\n[Melatonin](https:\/\/www.sleepfoundation.org\/melatonin) is a sleep-regulating hormone produced by the pineal gland in our brains. It plays a significant role in organizing our circadian rhythms, the 24-hour sleep-wake cycles that govern when we wake up, feel alert, feel tired, and sleep.\n\nA wide range of factors can suppress melatonin production, particularly night-time exposure to light but also aging and some diseases. Since low melatonin levels can cause sleep disturbances, many people take supplemental melatonin, with nearly two thirds of American adults [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) American Academy of Sleep Medicine (AASM)AASM sets standards and promotes excellence in sleep medicine health care, education, and research.[View Source](https:\/\/www.sleepfoundation.org\/sleep-aids\/natural-sleep-aids#references-255194) having tried it.\n\nMelatonin might be a good choice for people whose sleep difficulties are associated with:\n\n- Naturally low levels of melatonin [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) Medline PlusMedlinePlus is an online health information resource for patients and their families and friends.[View Source](https:\/\/www.sleepfoundation.org\/sleep-aids\/natural-sleep-aids#references-253041)\n- [Jet lag](https:\/\/www.sleepfoundation.org\/travel-and-sleep\/jet-lag)\n- Sleep-onset insomnia\n- Menopausal [night sweats](https:\/\/www.sleepfoundation.org\/night-sweats)\n- [Delayed phase disorder](https:\/\/www.sleepfoundation.org\/delayed-sleep-wake-phase-syndrome) and [non-24-hour sleep wake disorder](https:\/\/www.sleepfoundation.org\/non-24-sleep-wake-disorder)\n- [Autism spectrum disorder](https:\/\/www.sleepfoundation.org\/physical-health\/autism-and-sleep) (ASD)\n- [Attention deficit hyperactivity disorder](https:\/\/www.sleepfoundation.org\/mental-health\/adhd-and-sleep) (ADHD)\n\nMelatonin can reduce the effectiveness of some medications and produce unwanted [side effects](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-side-effects) when combined with others. This natural sleep aid may not be recommended for people who have received an organ transplant, experience depression, or have a bleeding or seizure disorder.\n\n### Cannabis\nAs more and more states have legalized medical and recreational cannabis use, people have taken an interest in the sleep-promoting properties [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) Neurotherapeutics[View Source](https:\/\/www.sleepfoundation.org\/sleep-aids\/natural-sleep-aids#references-255196) of the cannabis plant and its compounds, which are known as cannabinoids. People who use marijuana, a drug created from the cannabis plant, often report that they have an easier time falling asleep. [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) UpToDateMore than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights.[View Source](https:\/\/www.sleepfoundation.org\/sleep-aids\/natural-sleep-aids#references-255198) But people do not need to smoke or ingest marijuana to get the sleep benefits of cannabis.\n\nSome natural sleep aids contain natural or synthetic cannabinoids—namely, delta-tetra-hydrocannabinol (THC) and [cannabidiol (CBD)](https:\/\/www.sleepfoundation.org\/sleep-aids\/cbd-for-sleep). Some studies suggest that THC and CBD, alone or in combination, help some people fall asleep, stay asleep, and enjoy higher quality sleep. [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.[View Source](https:\/\/www.sleepfoundation.org\/sleep-aids\/natural-sleep-aids#references-81710)\n\nNatural sleep aids containing cannabinoids may be beneficial for people experiencing sleep difficulties due to:\n\n- [Insomnia](https:\/\/www.sleepfoundation.org\/insomnia)\n- [Post-traumatic stress disorder](https:\/\/www.sleepfoundation.org\/mental-health\/ptsd-and-sleep)\n- [Anxiety](https:\/\/www.sleepfoundation.org\/mental-health\/anxiety-and-sleep)\n- [Chronic pain conditions](https:\/\/www.sleepfoundation.org\/physical-health\/pain-and-sleep)\n\nIt’s worth noting that marijuana and products containing THC have the potential to create dependence, and withdrawal from them can aggravate sleep problems. [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.[View Source](https:\/\/www.sleepfoundation.org\/sleep-aids\/natural-sleep-aids#references-83386) Additionally, the effects of cannabinoids vary significantly based on product type and dosage. Cannabinoids have the potential to react with many other medications and should not be combined with sedative medication. [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) Medline PlusMedlinePlus is an online health information resource for patients and their families and friends.[View Source](https:\/\/www.sleepfoundation.org\/sleep-aids\/natural-sleep-aids#references-255200) Sleep aids containing cannabinoids may not be suitable for people with glaucoma, liver disease, and Parkinson disease.\n\n### Magnesium\nMagnesium is a mineral that plays an important role in many of the body’s processes, and studies suggest that [magnesium](https:\/\/www.sleepfoundation.org\/magnesium) levels influence both sleep quality and quantity. Most people get the magnesium they need from their diets. Whole grains, avocados, bananas, nuts, seeds, beans, whole grains, and milk are all rich in magnesium. However, some people choose to fortify their magnesium levels with dietary supplements.\n\nLimited research indicates that older adults with insomnia may benefit from magnesium supplements, which may help reverse the changes [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) National Center for Biotechnology InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.[View Source](https:\/\/www.sleepfoundation.org\/sleep-aids\/natural-sleep-aids#references-255202) in sleep that tend to occur as people age.\n\nSide effects from magnesium supplements are rare when people use them according to instructions. However, some people experience diarrhea from taking magnesium. People with kidney disease [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) Medline PlusMedlinePlus is an online health information resource for patients and their families and friends.[View Source](https:\/\/www.sleepfoundation.org\/sleep-aids\/natural-sleep-aids#references-255204) should also take magnesium supplements with caution and should talk to their doctor first.\n\n## Say Goodbye to Insomnia\nSign up to receive emails about how to improve your sleep, as well as our comprehensive Better Sleep Guidebook.\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2018\/10\/Email-Capture-Icon.svg)\n### L-Theanine\nL-Theanine, an amino acid that naturally occurs in the leaves of tea plants, may be responsible for the calm that many people experience as a result of drinking tea. A small body of research suggests that [L-Theanine supplements](https:\/\/www.sleepfoundation.org\/sleep-aids\/l-theanine-for-sleep) can reduce stress and anxiety, boost relaxation, and improve sleep. [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.[View Source](https:\/\/www.sleepfoundation.org\/sleep-aids\/natural-sleep-aids#references-118200)\n\nL-Theanine does not appear to help people fall asleep, but it may enhance sleep quality by reducing the number of times users wake in the night. This means it may be a good choice for people who wake often in the night or have sleep-maintenance insomnia. Studies also suggest L-Theanine curbs the detrimental effects [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) National Center for Biotechnology InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.[View Source](https:\/\/www.sleepfoundation.org\/sleep-aids\/natural-sleep-aids#references-255206) that caffeine has on sleep. Combining L-Theanine with magnesium might enhance its benefits for sleep. [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) National Center for Biotechnology InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.[View Source](https:\/\/www.sleepfoundation.org\/sleep-aids\/natural-sleep-aids#references-255208)\n\nMany sleep aids have the unwanted effect of causing daytime sleepiness, but L-Theanine does not appear to have this effect. Consuming up to 200 mg of L-Theanine per day appears to be safe for most people. This includes children with ADHD, who may experience improvements in both sleep and behavior with a daily dose of L-Theanine.\n\n### Glycine\nGlycine is an amino acid and neurotransmitter that plays an important role in many body functions, including metabolism, nutrient absorption, disease prevention, and sleep. The human body naturally acquires [glycine](https:\/\/www.sleepfoundation.org\/sleep-aids\/cbd-for-sleep) either by producing it through chemical reactions or by ingesting it through foods like beans, meat, and dairy products.\n\nRecent research has shown that taking a small dose of supplemental glycine before bed may improve sleep quality and reduce daytime sleepiness in people with insomnia symptoms. [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) National Center for Biotechnology InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.[View Source](https:\/\/www.sleepfoundation.org\/sleep-aids\/natural-sleep-aids#references-255210) Evidence suggests that glycine supplements benefit sleep by supporting the circadian rhythms involved in sleep. Specifically, glycine facilitates a slight drop in body temperature—a physical change associated with falling asleep and staying asleep.\n\nTaking up to 30 grams of glycine daily appears to have few, if any, side effects—though sleep benefits are often achieved at doses as low as 3 grams.\n\n### Valerian\nValerian is an [herbal sleep aid](https:\/\/www.sleepfoundation.org\/sleep-aids\/valerian-root) made from the roots and stems of the valerian plant. Limited evidence suggests that taking 300 to 600 milligrams of valerian up to an hour before bedtime can help people fall asleep and improve their sleep quality. That said, in a small percentage [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) Merck ManualFirst published in 1899 as a small reference book for physicians and pharmacists, the Manual grew in size and scope to become one of the most widely used comprehensive medical resources for professionals and consumers.[View Source](https:\/\/www.sleepfoundation.org\/sleep-aids\/natural-sleep-aids#references-255212) of people, valerian produces the opposite effect, causing sleeplessness.\n\nThis natural sleep aid may be a good choice for individuals who experience sleep problems during the menopausal transition, as some studies indicate that valerian can reduce menopausal hot flashes and help with [menopausal insomnia](https:\/\/www.sleepfoundation.org\/women-sleep\/menopause-and-sleep).\n\nValerian’s sedative effects can linger, sometimes causing morning drowsiness. People should not drive or operate machinery after taking valerian, and they should not combine valerian with alcohol or sedative medications. Some studies indicate that valerian is more likely than other herbal sleep aids to cause unwanted side effects, including irregular heartbeat, dizziness, upset stomach, and headaches. While rare, there have been documented cases of liver damage associated with valerian.\n\n**Finding Reputable Sleep Supplements**\n\nThe safety and efficacy of supplements is not closely monitored by the U.S. Food and Drug Administration (FDA). Shoppers should take [additional measures](https:\/\/www.sleepfoundation.org\/sleep-aids\/how-to-evaluate-sleep-supplements) to make sure they are purchasing reputable products.\n## Are Natural Sleep Aids Safe?\nAlthough many people associate the word “natural” with safety, natural sleep aids can come with risks. There are several important factors to consider before you begin taking a dietary supplement for sleep.\n\n- **Interactions with other drugs or supplements:** Natural sleep aids and other drugs and medication may alter each other’s effects. Exercise caution when combining natural sleep aids with medication or dietary supplements.\n- **Contraindications:** Natural sleep aids are not recommended for people with certain medical conditions. Additionally, many dietary supplements are not recommended for children, older adults, or people who are pregnant or breastfeeding—as evidence for their safety may be lacking for these vulnerable populations.\n- **Inaccurate labeling:** Studies have shown that the quantity of active ingredients in many natural sleep aids often does not match and sometimes far exceeds what is listed on the label. Look for products with a U.S. Pharmacopeia label and begin with the lowest dose available.\n- **Overdose potential:** Some dietary supplements can be toxic at high doses. Make sure to follow dosage instructions provided on the label or by your doctor. Protect children from [accidental overdose](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-overdose) by securely storing natural sleep aids.\n- **Side effects:** Some natural sleep aids have side effects that warrant caution. For example, you should avoid taking sleep aids that cause drowsiness if you need to drive or if you have work or home obligations that require alertness.\n\n“We often want a quick fix to our sleep troubles, but taking a look at your sleep hygiene first and making small changes to improve your sleep routine is usually best.”\n\n![Dustin Cotliar, MD, MPH](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/10\/profiledustin-cotliar-150x150.jpeg)\n\nDustin Cotliar, MD, MPH\n\nPhysician\n## Ask Your Doctor About Natural Sleep Aids\nIf you are considering taking a natural sleep aid, talk to a medical professional first. Your doctor can review your existing conditions, medications, family history, and current symptoms in order to help you find the best sleep aid. Your doctor can also advise you when to take the sleep aid and how much to take so that you can get the sleep you need.\n\nMedical Disclaimer: The content on this page should not be taken as medical advice or used as a recommendation for any specific treatment or medication. Always consult your doctor before taking a new medication or changing your current treatment.\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/themes\/onecaremedia-child\/assets\/images\/sf-question-bubble.svg)\n\n### Still have questions? Ask our community\\!\nJoin our [Sleep Care Community](https:\/\/community.sleepfoundation.org\/) — a trusted hub of sleep health professionals, product specialists, and people just like you. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered. Get personalized guidance from the experts who know sleep best.\n\n[About Our Editorial Team](https:\/\/www.sleepfoundation.org\/about-us)\n\n![Lucy Bryan](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/11\/lucy_bryan-lg-profile-150x150.jpg)\n\nWritten By\n\n### Lucy Bryan,  Contributing Writer\n\nLucy Bryan is a writer and editor with more than a decade of experience in higher education. She holds a B. A. in journalism from the University of North Carolina at Chapel Hill and an M.F.A. in creative writing from Penn State University.\n\n![Dustin Cotliar, MD, MPH](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/10\/profiledustin-cotliar-150x150.jpeg)\n\nMedically Reviewed by\n\n### Dustin Cotliar, MD, MPH,  Physician\n\nDustin Cotliar, MD, holds a medical degree from the State University of NY (SUNY) Downstate College of Medicine, and a master’s in public health from Columbia University, where he focused on healthcare policy and management. He is board-certified in Emergency Medicine, with over eight years of practice that includes emergency medicine, urgent care, and telemedicine.\n\n[Learn more about our Editorial Team](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are#team)\n\n## References 14 Sources\n1. American Academy of Sleep Medicine. (2023). AASM Sleep Prioritization Survey, Melatonin Use.\n   <https:\/\/aasm.org\/wp-content\/uploads\/2023\/06\/sleep-prioritization-survey-2023-melatonin.pdf>\n2. A.D.A.M. Medical Encyclopedia. (2023, October 18). Melatonin. MedlinePlus.\n   <https:\/\/medlineplus.gov\/druginfo\/natural\/940.html>\n3. Kaul M, Zee PC, Sahni AS. Effects of Cannabinoids on Sleep and their Therapeutic Potential for Sleep Disorders. Neurotherapeutics. 2021;18(1):217-227. doi:10.1007\/s13311-021-01013-w\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/33580483>\n4. Arnedt, J. (2024, March). Insomnia in patients with a substance use disorder. In R. Benca & A. Eichler (Ed.). UpToDate.\n   <https:\/\/www.uptodate.com\/contents\/insomnia-in-patients-with-a-substance-use-disorder>\n5. Kuhathasan, N., Dufort, A., MacKillop, J., Gottschalk, R., Minuzzi, L., & Frey, B. N. (2019). The use of cannabinoids for sleep: A critical review on clinical trials. Experimental and Clinical Psychopharmacology, 27(4), 383–401.\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/31120284\/>\n6. Babson, K. A., Sottile, J., & Morabito, D. (2017). Cannabis, cannabinoids, and sleep: A review of the literature. Current Psychiatry Reports, 19(4), 23.\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/28349316\/>\n7. A.D.A.M. Medical Encyclopedia. (2023, September 9). Cannabidiol (CBD). MedlinePlus.\n   <https:\/\/medlineplus.gov\/druginfo\/natural\/1439.html>\n8. Mah, J., & Pitre, T. (2021). Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis. BMC complementary medicine and therapies, 21(1), 125.\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/33865376\/>\n9. A.D.A.M. Medical Encyclopedia. (2023, September 1). Magnesium in diet. MedlinePlus.\n   <https:\/\/medlineplus.gov\/ency\/article\/002423.htm>\n10. Rao, T. P., Ozeki, M., & Juneja, L. R. (2015). In search of a safe natural sleep aid. Journal of the American College of Nutrition, 34(5), 436–447.\n    <https:\/\/pubmed.ncbi.nlm.nih.gov\/25759004\/>\n11. Baba, Y., Takihara, T., & Okamura, N. (2023). Theanine maintains sleep quality in healthy young women by suppressing the increase in caffeine-induced wakefulness after sleep onset. Food & function, 14(15), 7109–7116.\n    <https:\/\/pubmed.ncbi.nlm.nih.gov\/37458751\/>\n12. Dasdelen, M. F., Er, S., Kaplan, B., Celik, S., Beker, M. C., Orhan, C., Tuzcu, M., Sahin, N., Mamedova, H., Sylla, S., Komorowski, J., Ojalvo, S. P., Sahin, K., & Kilic, E. (2022). A Novel Theanine Complex, Mg-L-Theanine Improves Sleep Quality via Regulating Brain Electrochemical Activity. Frontiers in nutrition, 9, 874254.\n    <https:\/\/pubmed.ncbi.nlm.nih.gov\/35449538>\n13. Kawai, N., Sakai, N., Okuro, M., Karakawa, S., Tsuneyoshi, Y., Kawasaki, N., Takeda, T., Bannai, M., & Nishino, S. (2015). The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus. Neuropsychopharmacology : official publication of the American College of Neuropsychopharmacology, 40(6), 1405–1416.\n    <https:\/\/pubmed.ncbi.nlm.nih.gov\/25533534>\n14. Shane-McWhorter, L. (2023, January). Valerian. Merck Manual Professional Version.\n    <https:\/\/www.merckmanuals.com\/professional\/special-subjects\/dietary-supplements\/valerian>\n\n## Learn More About Sleep Aids\n[![A cheerful woman eating a fresh vegetable salad at home.](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/magnesium-and-sleep-300x200.jpg)](https:\/\/www.sleepfoundation.org\/magnesium)\n\n[Magnesium for Sleep](https:\/\/www.sleepfoundation.org\/magnesium)\n\nBy Jay Vera Summer  November 5, 2025\n***\n\n[![A spoonful of Valerian root](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/01\/Valerian-Root-for-Sleep-300x200.jpg)](https:\/\/www.sleepfoundation.org\/sleep-aids\/valerian-root)\n\n[Valerian Root for Sleep](https:\/\/www.sleepfoundation.org\/sleep-aids\/valerian-root)\n\nBy Jay Vera Summer  September 10, 2025\n***\n\n[![A young woman opens a container of legal cannabis from a 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Kids](https:\/\/www.sleepfoundation.org\/sleep-aids\/sleep-aids-for-kids)\n\nBy Danielle Pacheco  July 15, 2025\n***\n\n[![woman with sleep vitamins](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/07\/youngwoman-with-sleep-vitamins-300x200.jpg)](https:\/\/www.sleepfoundation.org\/sleep-aids\/vitamins-for-sleep)\n\n[Sleep Vitamins](https:\/\/www.sleepfoundation.org\/sleep-aids\/vitamins-for-sleep)\n\nBy Danielle Pacheco  July 15, 2025\n***\n\n[![woman taking glycine supplement](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/07\/glycone-supplement-300x200.jpg)](https:\/\/www.sleepfoundation.org\/sleep-aids\/glycine-for-sleep)\n\n[Glycine for Sleep](https:\/\/www.sleepfoundation.org\/sleep-aids\/glycine-for-sleep)\n\nBy Jay Vera Summer  July 15, 2025\n***\n\n[![Does Chamomile Tea Make You Sleep?](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2024\/06\/Does-Chamomile-Tea-Make-You-Sleepy-Featured-Image-300x178.jpg)](https:\/\/www.sleepfoundation.org\/sleep-aids\/does-chamomile-tea-make-you-sleep)\n\n[Does Chamomile Tea Make You Sleep?](https:\/\/www.sleepfoundation.org\/sleep-aids\/does-chamomile-tea-make-you-sleep)\n\nBy Jay Vera Summer  July 15, 2025\n***\n\n[![Young woman taking sleep aids](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/04\/young-woman-sleep-aids-300x200.jpg)](https:\/\/www.sleepfoundation.org\/sleep-aids)\n\n[Sleep Aids: Know the Types, Benefits, & Risks](https:\/\/www.sleepfoundation.org\/sleep-aids)\n\nBy Eric Suni  July 9, 2025\n***\n\n[![Woman holding a cup of tea](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/Best-Tea-for-Sleep-300x200.jpg)](https:\/\/www.sleepfoundation.org\/sleep-aids\/best-tea-for-sleep)\n\n[The Best 7 Teas for Sleep](https:\/\/www.sleepfoundation.org\/sleep-aids\/best-tea-for-sleep)\n\nBy Tom Ryan, PhD  April 24, 2024\n***\n\n[![Glass bottle on mauve sheets with lavender and an amethyst geod](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/Best-Essential-Oils-for-Sleep-300x200.jpg)](https:\/\/www.sleepfoundation.org\/sleep-aids\/best-essential-oils-for-sleep)\n\n[The Best Essential Oils for Sleep](https:\/\/www.sleepfoundation.org\/sleep-aids\/best-essential-oils-for-sleep)\n\nBy Jay Vera Summer  December 22, 2023\n\n[Load More Articles]()\n\n## Other Articles of Interest\n### Sleep Hygiene\n[Tips for Better Sleep](https:\/\/www.sleepfoundation.org\/sleep-hygiene\/healthy-sleep-tips)   [What is Sleep Hygiene?](https:\/\/www.sleepfoundation.org\/sleep-hygiene)   [How to Relieve Stress at Bedtime](https:\/\/www.sleepfoundation.org\/sleep-hygiene\/how-to-relieve-stress-for-bedtime)   [How to Improve Sleep Quality](https:\/\/www.sleepfoundation.org\/sleep-hygiene\/how-to-determine-poor-quality-sleep)   [How Much Sleep Do You Need?](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need)\n\n### Bedroom Environment\n[How to Create the Ideal Bedroom Environment](https:\/\/www.sleepfoundation.org\/bedroom-environment)   [How Light Affects Sleep](https:\/\/www.sleepfoundation.org\/bedroom-environment\/light-and-sleep)   [What is White Noise?](https:\/\/www.sleepfoundation.org\/noise-and-sleep\/white-noise)   [Technology in the Bedroom](https:\/\/www.sleepfoundation.org\/bedroom-environment\/technology-in-the-bedroom)   [How Does Music Affect Sleep?](https:\/\/www.sleepfoundation.org\/noise-and-sleep\/music)\n\n### Sleep Solutions\n[Best Anti-Snoring Mouthguards](https:\/\/www.sleepfoundation.org\/best-anti-snoring-mouthpieces-and-mouthguards)   [Best Mattress Toppers of 2025](https:\/\/www.sleepfoundation.org\/best-mattress-toppers)   [Best Weighted Blankets](https:\/\/www.sleepfoundation.org\/best-weighted-blankets)   [Best Adjustable Beds](https:\/\/www.sleepfoundation.org\/best-adjustable-bed)   [Best Sheets](https:\/\/www.sleepfoundation.org\/best-sheets)\n\n### Best Mattresses\n[Best Mattresses](https:\/\/www.sleepfoundation.org\/best-mattress)   [Best Twin XL Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-twin-xl-mattress)   [Best Memory Foam Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-memory-foam-mattress)   [Best Mattress for Back Pain](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-back-pain)   [Best Mattress for Side Sleepers](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-side-sleepers)\n\n[![Sleep Foundation Logo](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/10\/sd-logo-footer.svg)](https:\/\/www.sleepfoundation.org\/)\n\n**Sleep Foundation** and **SleepFoundation.org** are not affiliated with the National Sleep Foundation, an independent nonprofit based in Washington, DC.\n\nThe content on this website is for informational purposes only. SleepFoundation.org does not provide medical advice, diagnosis, or treatment options.\n\nSleep Information\n\n- [Sleep Products](https:\/\/www.sleepfoundation.org\/sleep-solutions)\n- [Sleep Health](https:\/\/www.sleepfoundation.org\/sleep-topics)\n- [Sleep Disorders](https:\/\/www.sleepfoundation.org\/sleep-disorders)\n- [Sleep News](https:\/\/www.sleepfoundation.org\/sleep-news)\n\nSleep Foundation\n\n- [About Us](https:\/\/www.sleepfoundation.org\/about-us)\n- [Contact Us](https:\/\/www.sleepfoundation.org\/about-us\/contact)\n- [Sleep Care Community](https:\/\/community.sleepfoundation.org\/)\n- [How We Review Products](https:\/\/www.sleepfoundation.org\/research-methodology)\n\nSleep Profile\n\nYour daily habits and environment can significantly impact the quality of your sleep. Take the Sleep Quiz to help inform your sleep improvement journey.\n\n[Take the Quiz](https:\/\/www.sleepfoundation.org\/sleep-quiz)\n### Explore Sleep Foundation\n\n- [Editorial Policy](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy)\n- [Advertising Disclosure](https:\/\/www.sleepfoundation.org\/about-us\/advertising-disclosure)\n- [Privacy Policy](https:\/\/www.sleepfoundation.org\/privacy-policy)\n- [Terms & Conditions](https:\/\/www.sleepfoundation.org\/about-us\/terms-of-use)\n- [Accessibility Statement](https:\/\/www.sleepfoundation.org\/about-us\/accessibility-statement)\n- [Your Privacy Choices](https:\/\/www.sleepfoundation.org\/sleep-aids\/natural-sleep-aids)\n\n© 2026 [Sleep Doctor Holdings](https:\/\/corporate.sleepdoctor.com\/), LLC. All rights reserved.","attrs_readable_markdown":"[Skip to content](https:\/\/www.sleepfoundation.org\/sleep-aids\/natural-sleep-aids#post_content)\n\nNatural sleep aids are over-the-counter supplements intended to help you fall asleep faster or stay asleep throughout the night. They are usually plant-based, a vitamin or mineral already present in our diets, or supplemental amounts of something produced by the body. There are not strict guidelines surrounding the use of the word “natural” for supplements, and many natural supplements, such as melatonin, tend to be synthetically derived.\n\nMany people prefer natural sleep supplements because they tend to have fewer side effects than prescription [sleep medications](https:\/\/www.sleepfoundation.org\/sleep-aids). They also appeal to those who prefer natural products, or are concerned about the addictive potential of prescription sleep aids.\n\nUnderstanding the types of natural sleep aids, their potential benefits and downsides, and how they are regulated can help you make informed decisions about using and purchasing these products.\n\n[![Commercial CTA](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/10\/In-conent-ad-Large-Desktop.png)![Commercial CTA](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/10\/In-conent-ad-Large-Mobile.png)](https:\/\/sleepdoctor.com\/products\/nightly-sleep-stack?utm_campaign=sf&utm_cta_location=display_ad)\n\nThere is a staggering array of natural sleep aids available, all of which claim to offer the sleep you need. Learning about the evidence supporting different supplements, as well as their potential side effects, can make it easier to decide which natural sleep aid might be best for you.\n\nHowever, it is important to consult your doctor before starting any new supplement. Natural does not always mean safe for everyone. Many supplements should not be taken by people who have certain allergies or conditions, or those who are taking other medications.\n\nIt’s important to know that natural sleep aids are classified as dietary supplements, which means they are not regulated as strictly as medications. As with all dietary supplements, the Food and Drug Administration does not verify the safety, efficacy, or labeling of natural sleep aids.\n\n“It’s important to be a savvy consumer and ensure that any product you’re considering taking is of high quality and certified by a third party.”\n\n### Melatonin\n[Melatonin](https:\/\/www.sleepfoundation.org\/melatonin) is a sleep-regulating hormone produced by the pineal gland in our brains. It plays a significant role in organizing our circadian rhythms, the 24-hour sleep-wake cycles that govern when we wake up, feel alert, feel tired, and sleep.\n\nA wide range of factors can suppress melatonin production, particularly night-time exposure to light but also aging and some diseases. Since low melatonin levels can cause sleep disturbances, many people take supplemental melatonin, with nearly two thirds of American adults having tried it.\n\nMelatonin might be a good choice for people whose sleep difficulties are associated with:\n\n- Naturally low levels of melatonin\n- [Jet lag](https:\/\/www.sleepfoundation.org\/travel-and-sleep\/jet-lag)\n- Sleep-onset insomnia\n- Menopausal [night sweats](https:\/\/www.sleepfoundation.org\/night-sweats)\n- [Delayed phase disorder](https:\/\/www.sleepfoundation.org\/delayed-sleep-wake-phase-syndrome) and [non-24-hour sleep wake disorder](https:\/\/www.sleepfoundation.org\/non-24-sleep-wake-disorder)\n- [Autism spectrum disorder](https:\/\/www.sleepfoundation.org\/physical-health\/autism-and-sleep) (ASD)\n- [Attention deficit hyperactivity disorder](https:\/\/www.sleepfoundation.org\/mental-health\/adhd-and-sleep) (ADHD)\n\nMelatonin can reduce the effectiveness of some medications and produce unwanted [side effects](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-side-effects) when combined with others. This natural sleep aid may not be recommended for people who have received an organ transplant, experience depression, or have a bleeding or seizure disorder.\n\n### Cannabis\nAs more and more states have legalized medical and recreational cannabis use, people have taken an interest in the sleep-promoting properties of the cannabis plant and its compounds, which are known as cannabinoids. People who use marijuana, a drug created from the cannabis plant, often report that they have an easier time falling asleep. But people do not need to smoke or ingest marijuana to get the sleep benefits of cannabis.\n\nSome natural sleep aids contain natural or synthetic cannabinoids—namely, delta-tetra-hydrocannabinol (THC) and [cannabidiol (CBD)](https:\/\/www.sleepfoundation.org\/sleep-aids\/cbd-for-sleep). Some studies suggest that THC and CBD, alone or in combination, help some people fall asleep, stay asleep, and enjoy higher quality sleep.\n\nNatural sleep aids containing cannabinoids may be beneficial for people experiencing sleep difficulties due to:\n\n- [Insomnia](https:\/\/www.sleepfoundation.org\/insomnia)\n- [Post-traumatic stress disorder](https:\/\/www.sleepfoundation.org\/mental-health\/ptsd-and-sleep)\n- [Anxiety](https:\/\/www.sleepfoundation.org\/mental-health\/anxiety-and-sleep)\n- [Chronic pain conditions](https:\/\/www.sleepfoundation.org\/physical-health\/pain-and-sleep)\n\nIt’s worth noting that marijuana and products containing THC have the potential to create dependence, and withdrawal from them can aggravate sleep problems. Additionally, the effects of cannabinoids vary significantly based on product type and dosage. Cannabinoids have the potential to react with many other medications and should not be combined with sedative medication. Sleep aids containing cannabinoids may not be suitable for people with glaucoma, liver disease, and Parkinson disease.\n\n### Magnesium\nMagnesium is a mineral that plays an important role in many of the body’s processes, and studies suggest that [magnesium](https:\/\/www.sleepfoundation.org\/magnesium) levels influence both sleep quality and quantity. Most people get the magnesium they need from their diets. Whole grains, avocados, bananas, nuts, seeds, beans, whole grains, and milk are all rich in magnesium. However, some people choose to fortify their magnesium levels with dietary supplements.\n\nLimited research indicates that older adults with insomnia may benefit from magnesium supplements, which may help reverse the changes in sleep that tend to occur as people age.\n\nSide effects from magnesium supplements are rare when people use them according to instructions. However, some people experience diarrhea from taking magnesium. People with kidney disease should also take magnesium supplements with caution and should talk to their doctor first.\n\n## Say Goodbye to Insomnia\nSign up to receive emails about how to improve your sleep, as well as our comprehensive Better Sleep Guidebook.\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2018\/10\/Email-Capture-Icon.svg)\n### L-Theanine\nL-Theanine, an amino acid that naturally occurs in the leaves of tea plants, may be responsible for the calm that many people experience as a result of drinking tea. A small body of research suggests that [L-Theanine supplements](https:\/\/www.sleepfoundation.org\/sleep-aids\/l-theanine-for-sleep) can reduce stress and anxiety, boost relaxation, and improve sleep.\n\nL-Theanine does not appear to help people fall asleep, but it may enhance sleep quality by reducing the number of times users wake in the night. This means it may be a good choice for people who wake often in the night or have sleep-maintenance insomnia. Studies also suggest L-Theanine curbs the detrimental effects that caffeine has on sleep. Combining L-Theanine with magnesium might enhance its benefits for sleep.\n\nMany sleep aids have the unwanted effect of causing daytime sleepiness, but L-Theanine does not appear to have this effect. Consuming up to 200 mg of L-Theanine per day appears to be safe for most people. This includes children with ADHD, who may experience improvements in both sleep and behavior with a daily dose of L-Theanine.\n\n### Glycine\nGlycine is an amino acid and neurotransmitter that plays an important role in many body functions, including metabolism, nutrient absorption, disease prevention, and sleep. The human body naturally acquires [glycine](https:\/\/www.sleepfoundation.org\/sleep-aids\/cbd-for-sleep) either by producing it through chemical reactions or by ingesting it through foods like beans, meat, and dairy products.\n\nRecent research has shown that taking a small dose of supplemental glycine before bed may improve sleep quality and reduce daytime sleepiness in people with insomnia symptoms. Evidence suggests that glycine supplements benefit sleep by supporting the circadian rhythms involved in sleep. Specifically, glycine facilitates a slight drop in body temperature—a physical change associated with falling asleep and staying asleep.\n\nTaking up to 30 grams of glycine daily appears to have few, if any, side effects—though sleep benefits are often achieved at doses as low as 3 grams.\n\n### Valerian\nValerian is an [herbal sleep aid](https:\/\/www.sleepfoundation.org\/sleep-aids\/valerian-root) made from the roots and stems of the valerian plant. Limited evidence suggests that taking 300 to 600 milligrams of valerian up to an hour before bedtime can help people fall asleep and improve their sleep quality. That said, in a small percentage of people, valerian produces the opposite effect, causing sleeplessness.\n\nThis natural sleep aid may be a good choice for individuals who experience sleep problems during the menopausal transition, as some studies indicate that valerian can reduce menopausal hot flashes and help with [menopausal insomnia](https:\/\/www.sleepfoundation.org\/women-sleep\/menopause-and-sleep).\n\nValerian’s sedative effects can linger, sometimes causing morning drowsiness. People should not drive or operate machinery after taking valerian, and they should not combine valerian with alcohol or sedative medications. Some studies indicate that valerian is more likely than other herbal sleep aids to cause unwanted side effects, including irregular heartbeat, dizziness, upset stomach, and headaches. While rare, there have been documented cases of liver damage associated with valerian.\n\n**Finding Reputable Sleep Supplements**\n\nThe safety and efficacy of supplements is not closely monitored by the U.S. Food and Drug Administration (FDA). Shoppers should take [additional measures](https:\/\/www.sleepfoundation.org\/sleep-aids\/how-to-evaluate-sleep-supplements) to make sure they are purchasing reputable products.\n\nAlthough many people associate the word “natural” with safety, natural sleep aids can come with risks. There are several important factors to consider before you begin taking a dietary supplement for sleep.\n\n- **Interactions with other drugs or supplements:** Natural sleep aids and other drugs and medication may alter each other’s effects. Exercise caution when combining natural sleep aids with medication or dietary supplements.\n- **Contraindications:** Natural sleep aids are not recommended for people with certain medical conditions. Additionally, many dietary supplements are not recommended for children, older adults, or people who are pregnant or breastfeeding—as evidence for their safety may be lacking for these vulnerable populations.\n- **Inaccurate labeling:** Studies have shown that the quantity of active ingredients in many natural sleep aids often does not match and sometimes far exceeds what is listed on the label. Look for products with a U.S. Pharmacopeia label and begin with the lowest dose available.\n- **Overdose potential:** Some dietary supplements can be toxic at high doses. Make sure to follow dosage instructions provided on the label or by your doctor. Protect children from [accidental overdose](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-overdose) by securely storing natural sleep aids.\n- **Side effects:** Some natural sleep aids have side effects that warrant caution. For example, you should avoid taking sleep aids that cause drowsiness if you need to drive or if you have work or home obligations that require alertness.\n\n“We often want a quick fix to our sleep troubles, but taking a look at your sleep hygiene first and making small changes to improve your sleep routine is usually best.”\n\n![Dustin Cotliar, MD, MPH](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/10\/profiledustin-cotliar-150x150.jpeg)\n\nDustin Cotliar, MD, MPH\n\nPhysician\n\nIf you are considering taking a natural sleep aid, talk to a medical professional first. Your doctor can review your existing conditions, medications, family history, and current symptoms in order to help you find the best sleep aid. Your doctor can also advise you when to take the sleep aid and how much to take so that you can get the sleep you need.\n\nMedical Disclaimer: The content on this page should not be taken as medical advice or used as a recommendation for any specific treatment or medication. Always consult your doctor before taking a new medication or changing your current treatment.\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/themes\/onecaremedia-child\/assets\/images\/sf-question-bubble.svg)\n\n### Still have questions? Ask our community\\!\nJoin our [Sleep Care Community](https:\/\/community.sleepfoundation.org\/) — a trusted hub of sleep health professionals, product specialists, and people just like you. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered. Get personalized guidance from the experts who know sleep best.\n\n![Lucy Bryan](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/11\/lucy_bryan-lg-profile-150x150.jpg)\n\nWritten By\n\n### Lucy Bryan,  Contributing Writer\n\nLucy Bryan is a writer and editor with more than a decade of experience in higher education. She holds a B. A. in journalism from the University of North Carolina at Chapel Hill and an M.F.A. in creative writing from Penn State University.\n\n![Dustin Cotliar, MD, MPH](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/10\/profiledustin-cotliar-150x150.jpeg)\n\nMedically Reviewed by\n\n### Dustin Cotliar, MD, MPH,  Physician\n\nDustin Cotliar, MD, holds a medical degree from the State University of NY (SUNY) Downstate College of Medicine, and a master’s in public health from Columbia University, where he focused on healthcare policy and management. He is board-certified in Emergency Medicine, with over eight years of practice that includes emergency medicine, urgent care, and telemedicine.\n\n[Learn more about our Editorial Team](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are#team)\n\n## References 14 Sources\n1. American Academy of Sleep Medicine. (2023). AASM Sleep Prioritization Survey, Melatonin Use.\n   <https:\/\/aasm.org\/wp-content\/uploads\/2023\/06\/sleep-prioritization-survey-2023-melatonin.pdf>\n2. A.D.A.M. Medical Encyclopedia. (2023, October 18). Melatonin. MedlinePlus.\n   <https:\/\/medlineplus.gov\/druginfo\/natural\/940.html>\n3. Kaul M, Zee PC, Sahni AS. Effects of Cannabinoids on Sleep and their Therapeutic Potential for Sleep Disorders. Neurotherapeutics. 2021;18(1):217-227. doi:10.1007\/s13311-021-01013-w\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/33580483>\n4. Arnedt, J. (2024, March). Insomnia in patients with a substance use disorder. In R. Benca & A. Eichler (Ed.). UpToDate.\n   <https:\/\/www.uptodate.com\/contents\/insomnia-in-patients-with-a-substance-use-disorder>\n5. Kuhathasan, N., Dufort, A., MacKillop, J., Gottschalk, R., Minuzzi, L., & Frey, B. N. (2019). The use of cannabinoids for sleep: A critical review on clinical trials. Experimental and Clinical Psychopharmacology, 27(4), 383–401.\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/31120284\/>\n6. Babson, K. A., Sottile, J., & Morabito, D. (2017). Cannabis, cannabinoids, and sleep: A review of the literature. Current Psychiatry Reports, 19(4), 23.\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/28349316\/>\n7. A.D.A.M. Medical Encyclopedia. (2023, September 9). Cannabidiol (CBD). MedlinePlus.\n   <https:\/\/medlineplus.gov\/druginfo\/natural\/1439.html>\n8. Mah, J., & Pitre, T. (2021). Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis. BMC complementary medicine and therapies, 21(1), 125.\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/33865376\/>\n9. A.D.A.M. Medical Encyclopedia. (2023, September 1). Magnesium in diet. MedlinePlus.\n   <https:\/\/medlineplus.gov\/ency\/article\/002423.htm>\n10. Rao, T. P., Ozeki, M., & Juneja, L. R. (2015). In search of a safe natural sleep aid. Journal of the American College of Nutrition, 34(5), 436–447.\n    <https:\/\/pubmed.ncbi.nlm.nih.gov\/25759004\/>\n11. Baba, Y., Takihara, T., & Okamura, N. (2023). Theanine maintains sleep quality in healthy young women by suppressing the increase in caffeine-induced wakefulness after sleep onset. Food & function, 14(15), 7109–7116.\n    <https:\/\/pubmed.ncbi.nlm.nih.gov\/37458751\/>\n12. Dasdelen, M. F., Er, S., Kaplan, B., Celik, S., Beker, M. C., Orhan, C., Tuzcu, M., Sahin, N., Mamedova, H., Sylla, S., Komorowski, J., Ojalvo, S. P., Sahin, K., & Kilic, E. (2022). A Novel Theanine Complex, Mg-L-Theanine Improves Sleep Quality via Regulating Brain Electrochemical Activity. Frontiers in nutrition, 9, 874254.\n    <https:\/\/pubmed.ncbi.nlm.nih.gov\/35449538>\n13. Kawai, N., Sakai, N., Okuro, M., Karakawa, S., Tsuneyoshi, Y., Kawasaki, N., Takeda, T., Bannai, M., & Nishino, S. (2015). The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus. Neuropsychopharmacology : official publication of the American College of Neuropsychopharmacology, 40(6), 1405–1416.\n    <https:\/\/pubmed.ncbi.nlm.nih.gov\/25533534>\n14. Shane-McWhorter, L. (2023, January). Valerian. Merck Manual Professional Version.\n    <https:\/\/www.merckmanuals.com\/professional\/special-subjects\/dietary-supplements\/valerian>\n\nLearn More About Sleep Aids\n\n[![A cheerful woman eating a fresh vegetable salad at home.](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/magnesium-and-sleep-300x200.jpg)](https:\/\/www.sleepfoundation.org\/magnesium)\n\n[![A spoonful of Valerian root](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/01\/Valerian-Root-for-Sleep-300x200.jpg)](https:\/\/www.sleepfoundation.org\/sleep-aids\/valerian-root)\n\n[![A young woman opens a container of legal cannabis from a dispensary](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/09\/using-cannabis-for-sleep-300x200.jpg)](https:\/\/www.sleepfoundation.org\/sleep-aids\/cannabis-and-sleep)\n\n[![Orexins](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2014\/06\/26-NSF-9-I_neurons_2880x1400.jpg)](https:\/\/www.sleepfoundation.org\/sleep-aids\/orexins)\n\n[Orexins](https:\/\/www.sleepfoundation.org\/sleep-aids\/orexins)\n\nBy Rob Newsom  July 15, 2025\n\n[![Side Effects of Sleep Medication b](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/12\/Side-Effects-of-Sleep-Medication-700px-300x199.jpg)](https:\/\/www.sleepfoundation.org\/sleep-aids\/side-effects-of-sleeping-pills)\n\n[![Over-the-Counter Sleep Aids](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/12\/otc_sleep_medications_2242403185-300x200.jpg)](https:\/\/www.sleepfoundation.org\/sleep-aids\/over-the-counter-sleep-aids)\n\n[![Sleep Medications](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/12\/Sleep-Medications-300x125.jpg)](https:\/\/www.sleepfoundation.org\/sleep-aids\/sleeping-pills)\n\n[![A man holds a sleep tablet and a glass of water](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/12\/How-to-safely-use-sleep-medications-300x200.jpg)](https:\/\/www.sleepfoundation.org\/sleep-aids\/how-to-use-sleep-medications-safely)\n\n[![An assortment of Sleep Aids](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/12\/Compare-sleep-aids-300x200.jpg)](https:\/\/www.sleepfoundation.org\/sleep-aids\/compare-sleep-medications)\n\n[![CBD oil and marijuana leaves](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/CBD-as-a-Sleep-Aid-300x200.jpg)](https:\/\/www.sleepfoundation.org\/sleep-aids\/cbd-for-sleep)\n\n[![Ashwagandha](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/08\/Ashwagandha-for-Sleep-300x200.jpg)](https:\/\/www.sleepfoundation.org\/sleep-aids\/ashwagandha)\n\n[![A handful of GABA supplements sit in a small tray.](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/06\/GABA-for-Sleep-300x192.jpg)](https:\/\/www.sleepfoundation.org\/sleep-aids\/gaba-for-sleep)\n\n[![L-Theanine for Sleep](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/09\/l-theanine-1-300x200.jpg)](https:\/\/www.sleepfoundation.org\/sleep-aids\/l-theanine-for-sleep)\n\n[![Finding Reputable Sleep Supplements](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/10\/woman-shopping-supplements-300x169.jpg)](https:\/\/www.sleepfoundation.org\/sleep-aids\/how-to-evaluate-sleep-supplements)\n\n[![CBN for Sleep](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/10\/CBNoil-sleep-300x200.jpg)](https:\/\/www.sleepfoundation.org\/sleep-aids\/cbn-for-sleep)\n\n[![Mother giving syrup medicine on a spoon to her daughter in bed](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/03\/sleep-aids-for-kids-300x200.jpg)](https:\/\/www.sleepfoundation.org\/sleep-aids\/sleep-aids-for-kids)\n\n[![woman with sleep vitamins](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/07\/youngwoman-with-sleep-vitamins-300x200.jpg)](https:\/\/www.sleepfoundation.org\/sleep-aids\/vitamins-for-sleep)\n\n[![woman taking glycine supplement](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/07\/glycone-supplement-300x200.jpg)](https:\/\/www.sleepfoundation.org\/sleep-aids\/glycine-for-sleep)\n\n[![Does Chamomile Tea Make You Sleep?](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2024\/06\/Does-Chamomile-Tea-Make-You-Sleepy-Featured-Image-300x178.jpg)](https:\/\/www.sleepfoundation.org\/sleep-aids\/does-chamomile-tea-make-you-sleep)\n\n[![Young woman taking sleep aids](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/04\/young-woman-sleep-aids-300x200.jpg)](https:\/\/www.sleepfoundation.org\/sleep-aids)\n\n[![Woman holding a cup of tea](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/Best-Tea-for-Sleep-300x200.jpg)](https:\/\/www.sleepfoundation.org\/sleep-aids\/best-tea-for-sleep)\n\n[![Glass bottle on mauve sheets with lavender and an amethyst geod](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/Best-Essential-Oils-for-Sleep-300x200.jpg)](https:\/\/www.sleepfoundation.org\/sleep-aids\/best-essential-oils-for-sleep)","meta_canonical":null}

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Meta Title	Natural Sleep Aids: Which Are the Most Effective?
Meta Description	Natural sleep aids are a popular choice for treating mild sleep problems. Learn about the best natural sleep aids and how each works to improve sleep.
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Boilerpipe Text	Skip to content Natural sleep aids are over-the-counter supplements intended to help you fall asleep faster or stay asleep throughout the night. They are usually plant-based, a vitamin or mineral already present in our diets, or supplemental amounts of something produced by the body. There are not strict guidelines surrounding the use of the word “natural” for supplements, and many natural supplements, such as melatonin, tend to be synthetically derived. Many people prefer natural sleep supplements because they tend to have fewer side effects than prescription sleep medications . They also appeal to those who prefer natural products, or are concerned about the addictive potential of prescription sleep aids. Understanding the types of natural sleep aids, their potential benefits and downsides, and how they are regulated can help you make informed decisions about using and purchasing these products. There is a staggering array of natural sleep aids available, all of which claim to offer the sleep you need. Learning about the evidence supporting different supplements, as well as their potential side effects, can make it easier to decide which natural sleep aid might be best for you. However, it is important to consult your doctor before starting any new supplement. Natural does not always mean safe for everyone. Many supplements should not be taken by people who have certain allergies or conditions, or those who are taking other medications. It’s important to know that natural sleep aids are classified as dietary supplements, which means they are not regulated as strictly as medications. As with all dietary supplements, the Food and Drug Administration does not verify the safety, efficacy, or labeling of natural sleep aids. “It’s important to be a savvy consumer and ensure that any product you’re considering taking is of high quality and certified by a third party.” Melatonin Melatonin is a sleep-regulating hormone produced by the pineal gland in our brains. It plays a significant role in organizing our circadian rhythms, the 24-hour sleep-wake cycles that govern when we wake up, feel alert, feel tired, and sleep. A wide range of factors can suppress melatonin production, particularly night-time exposure to light but also aging and some diseases. Since low melatonin levels can cause sleep disturbances, many people take supplemental melatonin, with nearly two thirds of American adults having tried it. Melatonin might be a good choice for people whose sleep difficulties are associated with: Naturally low levels of melatonin Jet lag Sleep-onset insomnia Menopausal night sweats Delayed phase disorder and non-24-hour sleep wake disorder Autism spectrum disorder (ASD) Attention deficit hyperactivity disorder (ADHD) Melatonin can reduce the effectiveness of some medications and produce unwanted side effects when combined with others. This natural sleep aid may not be recommended for people who have received an organ transplant, experience depression, or have a bleeding or seizure disorder. Cannabis As more and more states have legalized medical and recreational cannabis use, people have taken an interest in the sleep-promoting properties of the cannabis plant and its compounds, which are known as cannabinoids. People who use marijuana, a drug created from the cannabis plant, often report that they have an easier time falling asleep. But people do not need to smoke or ingest marijuana to get the sleep benefits of cannabis. Some natural sleep aids contain natural or synthetic cannabinoids—namely, delta-tetra-hydrocannabinol (THC) and cannabidiol (CBD) . Some studies suggest that THC and CBD, alone or in combination, help some people fall asleep, stay asleep, and enjoy higher quality sleep. Natural sleep aids containing cannabinoids may be beneficial for people experiencing sleep difficulties due to: Insomnia Post-traumatic stress disorder Anxiety Chronic pain conditions It’s worth noting that marijuana and products containing THC have the potential to create dependence, and withdrawal from them can aggravate sleep problems. Additionally, the effects of cannabinoids vary significantly based on product type and dosage. Cannabinoids have the potential to react with many other medications and should not be combined with sedative medication. Sleep aids containing cannabinoids may not be suitable for people with glaucoma, liver disease, and Parkinson disease. Magnesium Magnesium is a mineral that plays an important role in many of the body’s processes, and studies suggest that magnesium levels influence both sleep quality and quantity. Most people get the magnesium they need from their diets. Whole grains, avocados, bananas, nuts, seeds, beans, whole grains, and milk are all rich in magnesium. However, some people choose to fortify their magnesium levels with dietary supplements. Limited research indicates that older adults with insomnia may benefit from magnesium supplements, which may help reverse the changes in sleep that tend to occur as people age. Side effects from magnesium supplements are rare when people use them according to instructions. However, some people experience diarrhea from taking magnesium. People with kidney disease should also take magnesium supplements with caution and should talk to their doctor first. Say Goodbye to Insomnia Sign up to receive emails about how to improve your sleep, as well as our comprehensive Better Sleep Guidebook. L-Theanine L-Theanine, an amino acid that naturally occurs in the leaves of tea plants, may be responsible for the calm that many people experience as a result of drinking tea. A small body of research suggests that L-Theanine supplements can reduce stress and anxiety, boost relaxation, and improve sleep. L-Theanine does not appear to help people fall asleep, but it may enhance sleep quality by reducing the number of times users wake in the night. This means it may be a good choice for people who wake often in the night or have sleep-maintenance insomnia. Studies also suggest L-Theanine curbs the detrimental effects that caffeine has on sleep. Combining L-Theanine with magnesium might enhance its benefits for sleep. Many sleep aids have the unwanted effect of causing daytime sleepiness, but L-Theanine does not appear to have this effect. Consuming up to 200 mg of L-Theanine per day appears to be safe for most people. This includes children with ADHD, who may experience improvements in both sleep and behavior with a daily dose of L-Theanine. Glycine Glycine is an amino acid and neurotransmitter that plays an important role in many body functions, including metabolism, nutrient absorption, disease prevention, and sleep. The human body naturally acquires glycine either by producing it through chemical reactions or by ingesting it through foods like beans, meat, and dairy products. Recent research has shown that taking a small dose of supplemental glycine before bed may improve sleep quality and reduce daytime sleepiness in people with insomnia symptoms. Evidence suggests that glycine supplements benefit sleep by supporting the circadian rhythms involved in sleep. Specifically, glycine facilitates a slight drop in body temperature—a physical change associated with falling asleep and staying asleep. Taking up to 30 grams of glycine daily appears to have few, if any, side effects—though sleep benefits are often achieved at doses as low as 3 grams. Valerian Valerian is an herbal sleep aid made from the roots and stems of the valerian plant. Limited evidence suggests that taking 300 to 600 milligrams of valerian up to an hour before bedtime can help people fall asleep and improve their sleep quality. That said, in a small percentage of people, valerian produces the opposite effect, causing sleeplessness. This natural sleep aid may be a good choice for individuals who experience sleep problems during the menopausal transition, as some studies indicate that valerian can reduce menopausal hot flashes and help with menopausal insomnia . Valerian’s sedative effects can linger, sometimes causing morning drowsiness. People should not drive or operate machinery after taking valerian, and they should not combine valerian with alcohol or sedative medications. Some studies indicate that valerian is more likely than other herbal sleep aids to cause unwanted side effects, including irregular heartbeat, dizziness, upset stomach, and headaches. While rare, there have been documented cases of liver damage associated with valerian. Finding Reputable Sleep Supplements The safety and efficacy of supplements is not closely monitored by the U.S. Food and Drug Administration (FDA). Shoppers should take additional measures to make sure they are purchasing reputable products. Although many people associate the word “natural” with safety, natural sleep aids can come with risks. There are several important factors to consider before you begin taking a dietary supplement for sleep. Interactions with other drugs or supplements: Natural sleep aids and other drugs and medication may alter each other’s effects. Exercise caution when combining natural sleep aids with medication or dietary supplements. Contraindications: Natural sleep aids are not recommended for people with certain medical conditions. Additionally, many dietary supplements are not recommended for children, older adults, or people who are pregnant or breastfeeding—as evidence for their safety may be lacking for these vulnerable populations. Inaccurate labeling: Studies have shown that the quantity of active ingredients in many natural sleep aids often does not match and sometimes far exceeds what is listed on the label. Look for products with a U.S. Pharmacopeia label and begin with the lowest dose available. Overdose potential: Some dietary supplements can be toxic at high doses. Make sure to follow dosage instructions provided on the label or by your doctor. Protect children from accidental overdose by securely storing natural sleep aids. Side effects: Some natural sleep aids have side effects that warrant caution. For example, you should avoid taking sleep aids that cause drowsiness if you need to drive or if you have work or home obligations that require alertness. “We often want a quick fix to our sleep troubles, but taking a look at your sleep hygiene first and making small changes to improve your sleep routine is usually best.” Dustin Cotliar, MD, MPH Physician If you are considering taking a natural sleep aid, talk to a medical professional first. Your doctor can review your existing conditions, medications, family history, and current symptoms in order to help you find the best sleep aid. Your doctor can also advise you when to take the sleep aid and how much to take so that you can get the sleep you need. Medical Disclaimer: The content on this page should not be taken as medical advice or used as a recommendation for any specific treatment or medication. Always consult your doctor before taking a new medication or changing your current treatment. Still have questions? Ask our community! Join our Sleep Care Community — a trusted hub of sleep health professionals, product specialists, and people just like you. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered. Get personalized guidance from the experts who know sleep best. Written By Lucy Bryan, Contributing Writer Lucy Bryan is a writer and editor with more than a decade of experience in higher education. She holds a B. A. in journalism from the University of North Carolina at Chapel Hill and an M.F.A. in creative writing from Penn State University. Medically Reviewed by Dustin Cotliar, MD, MPH, Physician Dustin Cotliar, MD, holds a medical degree from the State University of NY (SUNY) Downstate College of Medicine, and a master’s in public health from Columbia University, where he focused on healthcare policy and management. He is board-certified in Emergency Medicine, with over eight years of practice that includes emergency medicine, urgent care, and telemedicine. Learn more about our Editorial Team References 14 Sources American Academy of Sleep Medicine. (2023). AASM Sleep Prioritization Survey, Melatonin Use. https://aasm.org/wp-content/uploads/2023/06/sleep-prioritization-survey-2023-melatonin.pdf A.D.A.M. Medical Encyclopedia. (2023, October 18). Melatonin. MedlinePlus. https://medlineplus.gov/druginfo/natural/940.html Kaul M, Zee PC, Sahni AS. Effects of Cannabinoids on Sleep and their Therapeutic Potential for Sleep Disorders. Neurotherapeutics. 2021;18(1):217-227. doi:10.1007/s13311-021-01013-w https://pubmed.ncbi.nlm.nih.gov/33580483 Arnedt, J. (2024, March). Insomnia in patients with a substance use disorder. In R. Benca & A. Eichler (Ed.). UpToDate. https://www.uptodate.com/contents/insomnia-in-patients-with-a-substance-use-disorder Kuhathasan, N., Dufort, A., MacKillop, J., Gottschalk, R., Minuzzi, L., & Frey, B. N. (2019). The use of cannabinoids for sleep: A critical review on clinical trials. Experimental and Clinical Psychopharmacology, 27(4), 383–401. https://pubmed.ncbi.nlm.nih.gov/31120284/ Babson, K. A., Sottile, J., & Morabito, D. (2017). Cannabis, cannabinoids, and sleep: A review of the literature. Current Psychiatry Reports, 19(4), 23. https://pubmed.ncbi.nlm.nih.gov/28349316/ A.D.A.M. Medical Encyclopedia. (2023, September 9). Cannabidiol (CBD). MedlinePlus. https://medlineplus.gov/druginfo/natural/1439.html Mah, J., & Pitre, T. (2021). Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis. BMC complementary medicine and therapies, 21(1), 125. https://pubmed.ncbi.nlm.nih.gov/33865376/ A.D.A.M. Medical Encyclopedia. (2023, September 1). Magnesium in diet. MedlinePlus. https://medlineplus.gov/ency/article/002423.htm Rao, T. P., Ozeki, M., & Juneja, L. R. (2015). In search of a safe natural sleep aid. Journal of the American College of Nutrition, 34(5), 436–447. https://pubmed.ncbi.nlm.nih.gov/25759004/ Baba, Y., Takihara, T., & Okamura, N. (2023). Theanine maintains sleep quality in healthy young women by suppressing the increase in caffeine-induced wakefulness after sleep onset. Food & function, 14(15), 7109–7116. https://pubmed.ncbi.nlm.nih.gov/37458751/ Dasdelen, M. F., Er, S., Kaplan, B., Celik, S., Beker, M. C., Orhan, C., Tuzcu, M., Sahin, N., Mamedova, H., Sylla, S., Komorowski, J., Ojalvo, S. P., Sahin, K., & Kilic, E. (2022). A Novel Theanine Complex, Mg-L-Theanine Improves Sleep Quality via Regulating Brain Electrochemical Activity. Frontiers in nutrition, 9, 874254. https://pubmed.ncbi.nlm.nih.gov/35449538 Kawai, N., Sakai, N., Okuro, M., Karakawa, S., Tsuneyoshi, Y., Kawasaki, N., Takeda, T., Bannai, M., & Nishino, S. (2015). The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus. Neuropsychopharmacology : official publication of the American College of Neuropsychopharmacology, 40(6), 1405–1416. https://pubmed.ncbi.nlm.nih.gov/25533534 Shane-McWhorter, L. (2023, January). Valerian. Merck Manual Professional Version. https://www.merckmanuals.com/professional/special-subjects/dietary-supplements/valerian Learn More About Sleep Aids Orexins By Rob Newsom July 15, 2025
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Sleep Solutions Sleep Solutions - [All Solutions](https://www.sleepfoundation.org/sleep-solutions) - Get Sleep Tested - [Buy an At-Home Sleep Test](https://www.sleepfoundation.org/home-sleep-test?cta_location=main_menu) - [What's an At-Home Sleep Test?](https://www.sleepfoundation.org/sleep-studies/at-home-sleep-study) - [How Does a Sleep Study Work?](https://www.sleepfoundation.org/sleep-studies/how-does-a-sleep-study-work) - [How Much Does a Sleep Study Cost?](https://www.sleepfoundation.org/sleep-studies/how-much-does-a-sleep-study-cost) - Sleep Therapy - [The Best CPAP Machines](https://www.sleepfoundation.org/best-cpap-machines) - [Top-Rated CPAP Masks](https://www.sleepfoundation.org/best-cpap-mask) - [Need Therapy? Start Here](https://www.sleepfoundation.org/home-sleep-test?cta_location=main_menu) - [The Best Anti-Snoring Mouthpieces](https://www.sleepfoundation.org/best-anti-snoring-mouthpieces-and-mouthguards) - [Mouth Taping](https://www.sleepfoundation.org/snoring/mouth-taping-for-sleep) - [CPAP Alternatives](https://www.sleepfoundation.org/sleep-apnea/alternatives-to-cpap) - [The Best Sleep Apps of 2026](https://www.sleepfoundation.org/best-sleep-apps) - [The Best Magnesium Supplements](https://www.sleepfoundation.org/magnesium/best-magnesium-for-sleep) - [Best Sleep Supplements](https://www.sleepfoundation.org/sleep-aids/natural-sleep-aids) - Sleep Environment - [The Best Sleep Trackers We've Tested](https://www.sleepfoundation.org/best-sleep-trackers) - [Top-Rated White Noise Machines](https://www.sleepfoundation.org/best-sleep-products/best-white-noise-machines) - [The Best Adjustable Beds](https://www.sleepfoundation.org/best-adjustable-bed) - [Our Favorite Bed Frames](https://www.sleepfoundation.org/best-bed-frames) - [Blue Light Blocking Glasses](https://www.sleepfoundation.org/best-sleep-products/best-blue-light-blocking-glasses) - [Wake-Up Lights](https://www.sleepfoundation.org/best-sleep-products/best-wake-up-lights) - [Sleep Masks](https://www.sleepfoundation.org/best-sleep-products/best-sleep-masks) SLEEP HEALTH & WELLNESS - Mattresses Mattresses - [All](https://www.sleepfoundation.org/best-mattress) - [Best Mattress of 2026](https://www.sleepfoundation.org/best-mattress) - Best of - SLEEPER TYPE - [Best Mattress for Side Sleepers](https://www.sleepfoundation.org/best-mattress/best-mattress-for-side-sleepers) - [Best Mattress for Back Pain](https://www.sleepfoundation.org/best-mattress/best-mattress-for-back-pain) - [Best Mattress for Hip Pain](https://www.sleepfoundation.org/best-mattress/best-mattress-for-hip-pain) - [Best Mattress for Heavy People](https://www.sleepfoundation.org/best-mattress/best-mattress-for-heavy-sleepers) - MATERIAL - [Best Memory Foam Mattress](https://www.sleepfoundation.org/best-mattress/best-memory-foam-mattress) - [Best Latex Mattress](https://www.sleepfoundation.org/best-mattress/best-latex-mattress) - [Best Innerspring Mattress](https://www.sleepfoundation.org/best-mattress/best-innerspring-mattress) - [Best Hybrid Mattress](https://www.sleepfoundation.org/best-mattress/best-hybrid-mattress) - COMFORT - [Best Cooling Mattress](https://www.sleepfoundation.org/best-mattress/best-cooling-mattress) - [Best Firm Mattress](https://www.sleepfoundation.org/best-mattress/best-firm-mattress) - [Best Organic Mattress](https://www.sleepfoundation.org/best-mattress/best-organic-mattresses) - [Most Comfortable Mattress](https://www.sleepfoundation.org/best-mattress/most-comfortable-mattresses) - OTHER - [Best Mattress in a Box](https://www.sleepfoundation.org/best-mattress/best-mattress-in-a-box) - [Best Affordable Mattress](https://www.sleepfoundation.org/best-mattress/best-cheap-mattress) - [Best King Size Mattress](https://www.sleepfoundation.org/best-mattress/best-king-mattress) - [Best Mattress for Kids](https://www.sleepfoundation.org/best-mattress/best-mattress-for-kids) - [![Mattress Finder](https://www.sleepfoundation.org/wp-content/uploads/2024/04/Mattresses-in-the-Sleep-Foundation-Test-Lab-3-300x125.jpg) Mattress Finder](https://www.sleepfoundation.org/mattress-quiz/results) [![mattress sizes](https://www.sleepfoundation.org/wp-content/uploads/2020/02/mattress-sizes-300x225.jpg) Mattress Sizes 101: Finding Your Perfect Fit](https://www.sleepfoundation.org/mattress-sizes) - Reviews - POPULAR BRANDS - [Casper](https://www.sleepfoundation.org/mattress-reviews/casper-mattress-review) - [Saatva](https://www.sleepfoundation.org/mattress-reviews/saatva-mattress-review) - [Sleep Number](https://www.sleepfoundation.org/mattress-reviews/sleep-number-classic-series-mattress-review) - FOAM - [Nectar Mattress](https://www.sleepfoundation.org/mattress-reviews/nectar-mattress-review) - [Bear](https://www.sleepfoundation.org/mattress-reviews/bear-mattress-review) - [Loom & Leaf](https://www.sleepfoundation.org/mattress-reviews/loom-and-leaf-mattress-review) - [Tempur-Pedic](https://www.sleepfoundation.org/mattress-reviews/tempurpedic-adapt-mattress-review) - HYBRID - [Helix Mattress](https://www.sleepfoundation.org/mattress-reviews/helix-mattress-review) - [DreamCloud Mattress](https://www.sleepfoundation.org/mattress-reviews/dreamcloud-mattress-review) - [WinkBed Mattress](https://www.sleepfoundation.org/mattress-reviews/winkbed-mattress-review) - [![Mattress Finder](https://www.sleepfoundation.org/wp-content/uploads/2024/04/Mattresses-in-the-Sleep-Foundation-Test-Lab-3-300x125.jpg) Mattress Finder](https://www.sleepfoundation.org/mattress-quiz/results) [![mattress sizes](https://www.sleepfoundation.org/wp-content/uploads/2020/02/mattress-sizes-300x225.jpg) Mattress Sizes 101: Finding Your Perfect Fit](https://www.sleepfoundation.org/mattress-sizes) - Compare - MATTRESS MATCH - [Mattress Finder Tool](https://www.sleepfoundation.org/mattress-quiz/results) - [Take the Mattress Quiz](https://www.sleepfoundation.org/mattress-quiz) - POPULAR BRANDS - [Nectar vs. Casper](https://www.sleepfoundation.org/mattress-comparisons/nectar-vs-casper) - [Tempur-Pedic vs. Sleep Number](https://www.sleepfoundation.org/mattress-comparisons/tempurpedic-vs-sleep-number) - LEARN - [Do You Need a Box Spring?](https://www.sleepfoundation.org/mattress-information/do-you-need-a-box-spring) - [What is Memory Foam?](https://www.sleepfoundation.org/mattress-information/what-is-memory-foam) - [![Mattress Finder](https://www.sleepfoundation.org/wp-content/uploads/2024/04/Mattresses-in-the-Sleep-Foundation-Test-Lab-3-300x125.jpg) Mattress Finder](https://www.sleepfoundation.org/mattress-quiz/results) [![mattress sizes](https://www.sleepfoundation.org/wp-content/uploads/2020/02/mattress-sizes-300x225.jpg) Mattress Sizes 101: Finding Your Perfect Fit](https://www.sleepfoundation.org/mattress-sizes) - [All Mattresses](https://www.sleepfoundation.org/best-mattress) - Bedding Bedding - [All](https://www.sleepfoundation.org/best-bedding) - Pillows & Bedding - PILLOWS - [The Best Pillows of 2026](https://www.sleepfoundation.org/best-pillows) - [The Best Pillows for Side Sleepers](https://www.sleepfoundation.org/best-pillows/best-pillow-for-side-sleepers) - [The Best Pillows for Neck Pain](https://www.sleepfoundation.org/best-pillows/best-pillow-for-neck-pain) - SHEETS - [Top-Rated Bed Sheets](https://www.sleepfoundation.org/best-sheets) - [Best Cooling Sheets](https://www.sleepfoundation.org/best-sheets/best-cooling-sheets) - BEDDING - [The Best Weighted Blankets of 2026](https://www.sleepfoundation.org/best-weighted-blankets) - [The Best Bedding of 2026](https://www.sleepfoundation.org/best-bedding) - [The Best Comforters](https://www.sleepfoundation.org/best-bedding/best-comforter) - [![Best Cooling Comforters of 2026](https://www.sleepfoundation.org/wp-content/uploads/2020/09/Saatva-Lightweight-Down-Alternative-Comforter-253x140-1.jpeg) Best Cooling Comforters of 2026](https://www.sleepfoundation.org/best-bedding/best-cooling-comforter) - Mattress Toppers & More - MATTRESS TOPPERS - [The Best Mattress Toppers](https://www.sleepfoundation.org/best-mattress-toppers) - [Best Cooling Mattress Toppers](https://www.sleepfoundation.org/best-mattress-toppers/best-cooling-mattress-topper) - [Best Memory Foam Mattress Toppers](https://www.sleepfoundation.org/best-mattress-toppers/best-memory-foam-mattress-topper) - MATTRESS PADS - [Best Mattress Pads](https://www.sleepfoundation.org/best-mattress-pads) - [Cooling Mattress Pads](https://www.sleepfoundation.org/best-mattress-pads/best-cooling-mattress-pad) - PROTECTORS - [The Best Mattress Protectors of 2026](https://www.sleepfoundation.org/best-mattress-protectors) - [Best Full Mattress Encasements](https://www.sleepfoundation.org/best-mattress-protectors/best-mattress-encasements) - [![Best Cooling Comforters of 2026](https://www.sleepfoundation.org/wp-content/uploads/2020/09/Saatva-Lightweight-Down-Alternative-Comforter-253x140-1.jpeg) Best Cooling Comforters of 2026](https://www.sleepfoundation.org/best-bedding/best-cooling-comforter) - [All Bedding](https://www.sleepfoundation.org/best-bedding) - Sleep Solutions Sleep Solutions - [All Solutions](https://www.sleepfoundation.org/sleep-solutions) - Get Sleep Tested - AT-HOME TESTING - [Buy an At-Home Sleep Test](https://www.sleepfoundation.org/home-sleep-test?cta_location=main_menu) - [What's an At-Home Sleep Test?](https://www.sleepfoundation.org/sleep-studies/at-home-sleep-study) - IN-LAB TESTING - [How Does a Sleep Study Work?](https://www.sleepfoundation.org/sleep-studies/how-does-a-sleep-study-work) - [How Much Does a Sleep Study Cost?](https://www.sleepfoundation.org/sleep-studies/how-much-does-a-sleep-study-cost) - [![At Home Sleep Study](https://www.sleepfoundation.org/wp-content/uploads/2020/09/SF_HST_CTA_Image-1-300x161.png) At Home Sleep Study](https://www.sleepfoundation.org/home-sleep-test) [![ResMed\_AirSense\_11\_Machine\_Package\_1](https://www.sleepfoundation.org/wp-content/uploads/2021/01/ResMed_AirSense_11_Machine_Package_1-300x300.webp) Best CPAP Machines of 2026](https://www.sleepfoundation.org/best-cpap-machines) - Sleep Therapy - CPAP - [The Best CPAP Machines](https://www.sleepfoundation.org/best-cpap-machines) - [Top-Rated CPAP Masks](https://www.sleepfoundation.org/best-cpap-mask) - [Need Therapy? Start Here](https://www.sleepfoundation.org/home-sleep-test?cta_location=main_menu) - ANTI-SNORING - [The Best Anti-Snoring Mouthpieces](https://www.sleepfoundation.org/best-anti-snoring-mouthpieces-and-mouthguards) - [Mouth Taping](https://www.sleepfoundation.org/snoring/mouth-taping-for-sleep) - [CPAP Alternatives](https://www.sleepfoundation.org/sleep-apnea/alternatives-to-cpap) - SERVICES & SUPPLEMENTS - [The Best Sleep Apps of 2026](https://www.sleepfoundation.org/best-sleep-apps) - [The Best Magnesium Supplements](https://www.sleepfoundation.org/magnesium/best-magnesium-for-sleep) - [Best Sleep Supplements](https://www.sleepfoundation.org/sleep-aids/natural-sleep-aids) - [![At Home Sleep Study](https://www.sleepfoundation.org/wp-content/uploads/2020/09/SF_HST_CTA_Image-1-300x161.png) At Home Sleep Study](https://www.sleepfoundation.org/home-sleep-test) [![ResMed\_AirSense\_11\_Machine\_Package\_1](https://www.sleepfoundation.org/wp-content/uploads/2021/01/ResMed_AirSense_11_Machine_Package_1-300x300.webp) Best CPAP Machines of 2026](https://www.sleepfoundation.org/best-cpap-machines) - Sleep Environment - SLEEP TECH - [The Best Sleep Trackers We've Tested](https://www.sleepfoundation.org/best-sleep-trackers) - [Top-Rated White Noise Machines](https://www.sleepfoundation.org/best-sleep-products/best-white-noise-machines) - BED FRAMES - [The Best Adjustable Beds](https://www.sleepfoundation.org/best-adjustable-bed) - [Our Favorite Bed Frames](https://www.sleepfoundation.org/best-bed-frames) - PERSONAL CARE PRODUCTS - [Blue Light Blocking Glasses](https://www.sleepfoundation.org/best-sleep-products/best-blue-light-blocking-glasses) - [Wake-Up Lights](https://www.sleepfoundation.org/best-sleep-products/best-wake-up-lights) - [Sleep Masks](https://www.sleepfoundation.org/best-sleep-products/best-sleep-masks) - [![At Home Sleep Study](https://www.sleepfoundation.org/wp-content/uploads/2020/09/SF_HST_CTA_Image-1-300x161.png) At Home Sleep Study](https://www.sleepfoundation.org/home-sleep-test) [![ResMed\_AirSense\_11\_Machine\_Package\_1](https://www.sleepfoundation.org/wp-content/uploads/2021/01/ResMed_AirSense_11_Machine_Package_1-300x300.webp) Best CPAP Machines of 2026](https://www.sleepfoundation.org/best-cpap-machines) - [All Solutions](https://www.sleepfoundation.org/sleep-solutions) - Sleep Health Sleep Health - [All Health](https://www.sleepfoundation.org/sleep-topics) - Sleep Disorders - COMMON DISORDERS - [Insomnia](https://www.sleepfoundation.org/insomnia) - [Parasomnias](https://www.sleepfoundation.org/parasomnias) - [Excessive Sleepiness](https://www.sleepfoundation.org/excessive-sleepiness) - BREATHING-RELATED - [Sleep Apnea](https://www.sleepfoundation.org/sleep-apnea) - [Obstructive Sleep Apnea](https://www.sleepfoundation.org/sleep-apnea/obstructive-sleep-apnea) - [Central Sleep Apnea](https://www.sleepfoundation.org/sleep-apnea/central-sleep-apnea) - MOVEMENT-RELATED - [Sleepwalking](https://www.sleepfoundation.org/parasomnias/sleepwalking) - [Bruxism](https://www.sleepfoundation.org/bruxism) - [Restless Legs Syndrome](https://www.sleepfoundation.org/restless-legs-syndrome) - TESTING & TREATMENTS - [CPAP](https://www.sleepfoundation.org/cpap) - [Home Sleep Test](https://www.sleepfoundation.org/sleep-studies/at-home-sleep-study) - [What to Do When You Can't Sleep](https://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep) - [![Woman Taking Melatonin](https://www.sleepfoundation.org/wp-content/uploads/2021/05/woman-with-melatonin-300x200.jpg) Melatonin Dosage: How Much Melatonin to Take](https://www.sleepfoundation.org/melatonin/melatonin-dosage-how-much-should-you-take) [![group of people drinking coffee](https://www.sleepfoundation.org/wp-content/uploads/2023/09/group-of-people-drinking-coffee-300x200.jpg) 94% of Us Drink Caffeinated Beverages. But What Does it do to Our Sleep?](https://www.sleepfoundation.org/sleep-news/94-percent-of-us-drink-caffeinated-beverages) - Improve Your Sleep - SLEEP HABITS - [The Ultimate Sleep Improvement Plan](https://www.sleepfoundation.org/sleep-habits) - [The 20 Most Proven Sleep Tips](https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips) - [Sleep Hygiene](https://www.sleepfoundation.org/sleep-hygiene) - SLEEP AIDS - [Melatonin](https://www.sleepfoundation.org/melatonin) - [Magnesium](https://www.sleepfoundation.org/magnesium) - [The Most Effective Sleep Aids](https://www.sleepfoundation.org/sleep-aids) - TOOLS & PRODUCTS - [Sleep Calculator](https://www.sleepfoundation.org/sleep-calculator) - [7 Nights to Better Sleep](https://www.sleepfoundation.org/sleep-habits/7-night-sleep-habit-builder) - [Submit Your Sleep Story](https://www.sleepfoundation.org/about-us/submit-your-sleep-story) - [![Woman Taking Melatonin](https://www.sleepfoundation.org/wp-content/uploads/2021/05/woman-with-melatonin-300x200.jpg) Melatonin Dosage: How Much Melatonin to Take](https://www.sleepfoundation.org/melatonin/melatonin-dosage-how-much-should-you-take) [![group of people drinking coffee](https://www.sleepfoundation.org/wp-content/uploads/2023/09/group-of-people-drinking-coffee-300x200.jpg) 94% of Us Drink Caffeinated Beverages. But What Does it do to Our Sleep?](https://www.sleepfoundation.org/sleep-news/94-percent-of-us-drink-caffeinated-beverages) - Understand Your Sleep - SCIENCE OF SLEEP - [How Sleep Works](https://www.sleepfoundation.org/how-sleep-works) - [Circadian Rhythm](https://www.sleepfoundation.org/circadian-rhythm) - [The Stages of Sleep](https://www.sleepfoundation.org/stages-of-sleep) - IMPACTS - [Snoring](https://www.sleepfoundation.org/snoring) - [Sleep Deprivation](https://www.sleepfoundation.org/sleep-deprivation) - [How Electronics Affect Your Sleep](https://www.sleepfoundation.org/how-sleep-works/how-electronics-affect-sleep) - STATISTICS - [Sleep Data & Research](https://www.sleepfoundation.org/how-sleep-works/sleep-facts-statistics) - [How Much Sleep Do We Need?](https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need) - [![Woman Taking Melatonin](https://www.sleepfoundation.org/wp-content/uploads/2021/05/woman-with-melatonin-300x200.jpg) Melatonin Dosage: How Much Melatonin to Take](https://www.sleepfoundation.org/melatonin/melatonin-dosage-how-much-should-you-take) [![group of people drinking coffee](https://www.sleepfoundation.org/wp-content/uploads/2023/09/group-of-people-drinking-coffee-300x200.jpg) 94% of Us Drink Caffeinated Beverages. But What Does it do to Our Sleep?](https://www.sleepfoundation.org/sleep-news/94-percent-of-us-drink-caffeinated-beverages) - [All Health](https://www.sleepfoundation.org/sleep-topics) - About Us About Us - Who We Are - OUR MISSION - [What We Do](https://www.sleepfoundation.org/about-us) - [Our Team](https://www.sleepfoundation.org/about-us/who-we-are) - OUR MEDICAL TEAM - [Medical Advisory Board](https://www.sleepfoundation.org/about-us/who-we-are#medical-advisory-board) - OUR PROCESS - [Editorial Policy](https://www.sleepfoundation.org/about-us/editorial-policy) - [How We Review Products](https://www.sleepfoundation.org/research-methodology) - [![Test Lab: Expert Tested. Sleeper Approved.](https://www.sleepfoundation.org/wp-content/uploads/2021/08/Bedroom-Environment-1-300x125.jpg) Test Lab: Expert Tested. Sleeper Approved.](https://www.sleepfoundation.org/research-methodology) [![Sleep Video Library](https://www.sleepfoundation.org/wp-content/uploads/2020/04/best_clips.00_09_45_18.still029_720-300x169.jpg) Sleep Video Library](https://www.sleepfoundation.org/video) - [Contact Us](https://www.sleepfoundation.org/about-us/contact) - [Community](https://community.sleepfoundation.org/) - [Sleep Quiz](https://www.sleepfoundation.org/sleep-quiz) - [![Facebook Icon](https://www.sleepfoundation.org/wp-content/uploads/2023/02/sf-facebook.svg)](https://www.facebook.com/sleepisthefoundation/) - [![Twitter Icon](https://www.sleepfoundation.org/wp-content/uploads/2022/07/sf-twitter.svg)](https://twitter.com/sleepisthefound) - [![YouTube Icon](https://www.sleepfoundation.org/wp-content/uploads/2022/07/social_youtube.svg)](https://www.youtube.com/c/SleepIsTheFoundation) - [![Instagram Icon](https://www.sleepfoundation.org/wp-content/uploads/2022/07/sf-instagram.svg)](https://www.instagram.com/sleepisthefoundation) - [![LinkedIn Icon](https://www.sleepfoundation.org/wp-content/uploads/2023/02/sf-linkedin.svg)](https://www.linkedin.com/showcase/sleepisthefoundation) - [![TikTok Icon](https://www.sleepfoundation.org/wp-content/uploads/2023/02/sf-tiktok.svg)](https://www.tiktok.com/@sleepisthefoundation) When you buy through our links, we may earn a commission. Products or services may be offered by an affiliated entity. [Learn more.](https://www.sleepfoundation.org/about-us/advertising-disclosure) [/](https://www.sleepfoundation.org/) [Sleep Aids](https://www.sleepfoundation.org/sleep-aids) ![Main Intro Section Image](https://www.sleepfoundation.org/wp-content/uploads/2018/10/Header-Image-1.svg) # Natural Sleep Aids: Which Are the Most Effective? Updated July 15, 2025 Written by Lucy Bryan ![Lucy Bryan](https://www.sleepfoundation.org/wp-content/uploads/2023/11/lucy_bryan-lg-profile-150x150.jpg) Lucy Bryan Contributing Writer Lucy Bryan is a writer and editor with more than a decade of experience in higher education. She holds a B. A. in journalism from the University of North Carolina at Chapel Hill and an M.F.A. in creative writing from Penn State University. [Read Full Bio](https://www.sleepfoundation.org/about-us/who-we-are#lucy_bryan) Want to read more about all our experts in the field? [Learn About The Editorial Team](https://www.sleepfoundation.org/about-us) \\| Medically Reviewed by Dustin Cotliar, MD, MPH ![Dustin Cotliar, MD, MPH](https://www.sleepfoundation.org/wp-content/uploads/2023/10/profiledustin-cotliar-150x150.jpeg) Dustin Cotliar, MD, MPH Physician Dustin Cotliar, MD, holds a medical degree from the State University of NY (SUNY) Downstate College of Medicine, and a master’s in public health from Columbia University, where he focused on healthcare policy and management. He is board-certified in Emergency Medicine, with over eight years of practice that includes emergency medicine, urgent care, and telemedicine. [Read Full Bio](https://www.sleepfoundation.org/about-us/who-we-are#dustin_cotliar,_md,_mph) Want to read more about all our experts in the field? [Learn About The Editorial Team](https://www.sleepfoundation.org/about-us) - [What Are the Best Natural Sleep Aids?](https://www.sleepfoundation.org/sleep-aids/natural-sleep-aids#what-are-the-best-natural-sleep-aids) - [Are Natural Sleep Aids Safe?](https://www.sleepfoundation.org/sleep-aids/natural-sleep-aids#are-natural-sleep-aids-safe) - [Ask Your Doctor About Natural Sleep Aids](https://www.sleepfoundation.org/sleep-aids/natural-sleep-aids#should-you-talk-to-a-doctor) Natural sleep aids are over-the-counter supplements intended to help you fall asleep faster or stay asleep throughout the night. They are usually plant-based, a vitamin or mineral already present in our diets, or supplemental amounts of something produced by the body. There are not strict guidelines surrounding the use of the word “natural” for supplements, and many natural supplements, such as melatonin, tend to be synthetically derived. Many people prefer natural sleep supplements because they tend to have fewer side effects than prescription [sleep medications](https://www.sleepfoundation.org/sleep-aids). They also appeal to those who prefer natural products, or are concerned about the addictive potential of prescription sleep aids. Understanding the types of natural sleep aids, their potential benefits and downsides, and how they are regulated can help you make informed decisions about using and purchasing these products. [![Commercial CTA](https://www.sleepfoundation.org/wp-content/uploads/2020/10/In-conent-ad-Large-Desktop.png)![Commercial CTA](https://www.sleepfoundation.org/wp-content/uploads/2020/10/In-conent-ad-Large-Mobile.png)](https://sleepdoctor.com/products/nightly-sleep-stack?utm_campaign=sf&utm_cta_location=display_ad) ## What Are the Best Natural Sleep Aids? There is a staggering array of natural sleep aids available, all of which claim to offer the sleep you need. Learning about the evidence supporting different supplements, as well as their potential side effects, can make it easier to decide which natural sleep aid might be best for you. However, it is important to consult your doctor before starting any new supplement. Natural does not always mean safe for everyone. Many supplements should not be taken by people who have certain allergies or conditions, or those who are taking other medications. It’s important to know that natural sleep aids are classified as dietary supplements, which means they are not regulated as strictly as medications. As with all dietary supplements, the Food and Drug Administration does not verify the safety, efficacy, or labeling of natural sleep aids. “It’s important to be a savvy consumer and ensure that any product you’re considering taking is of high quality and certified by a third party.” ![Dustin Cotliar, MD, MPH](https://www.sleepfoundation.org/wp-content/uploads/2023/10/profiledustin-cotliar-150x150.jpeg) Dustin Cotliar, MD, MPH Physician ### Melatonin [Melatonin](https://www.sleepfoundation.org/melatonin) is a sleep-regulating hormone produced by the pineal gland in our brains. It plays a significant role in organizing our circadian rhythms, the 24-hour sleep-wake cycles that govern when we wake up, feel alert, feel tired, and sleep. A wide range of factors can suppress melatonin production, particularly night-time exposure to light but also aging and some diseases. Since low melatonin levels can cause sleep disturbances, many people take supplemental melatonin, with nearly two thirds of American adults [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) American Academy of Sleep Medicine (AASM)AASM sets standards and promotes excellence in sleep medicine health care, education, and research.[View Source](https://www.sleepfoundation.org/sleep-aids/natural-sleep-aids#references-255194) having tried it. Melatonin might be a good choice for people whose sleep difficulties are associated with: - Naturally low levels of melatonin [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) Medline PlusMedlinePlus is an online health information resource for patients and their families and friends.[View Source](https://www.sleepfoundation.org/sleep-aids/natural-sleep-aids#references-253041) - [Jet lag](https://www.sleepfoundation.org/travel-and-sleep/jet-lag) - Sleep-onset insomnia - Menopausal [night sweats](https://www.sleepfoundation.org/night-sweats) - [Delayed phase disorder](https://www.sleepfoundation.org/delayed-sleep-wake-phase-syndrome) and [non-24-hour sleep wake disorder](https://www.sleepfoundation.org/non-24-sleep-wake-disorder) - [Autism spectrum disorder](https://www.sleepfoundation.org/physical-health/autism-and-sleep) (ASD) - [Attention deficit hyperactivity disorder](https://www.sleepfoundation.org/mental-health/adhd-and-sleep) (ADHD) Melatonin can reduce the effectiveness of some medications and produce unwanted [side effects](https://www.sleepfoundation.org/melatonin/melatonin-side-effects) when combined with others. This natural sleep aid may not be recommended for people who have received an organ transplant, experience depression, or have a bleeding or seizure disorder. ### Cannabis As more and more states have legalized medical and recreational cannabis use, people have taken an interest in the sleep-promoting properties [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) Neurotherapeutics[View Source](https://www.sleepfoundation.org/sleep-aids/natural-sleep-aids#references-255196) of the cannabis plant and its compounds, which are known as cannabinoids. People who use marijuana, a drug created from the cannabis plant, often report that they have an easier time falling asleep. [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) UpToDateMore than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights.[View Source](https://www.sleepfoundation.org/sleep-aids/natural-sleep-aids#references-255198) But people do not need to smoke or ingest marijuana to get the sleep benefits of cannabis. Some natural sleep aids contain natural or synthetic cannabinoids—namely, delta-tetra-hydrocannabinol (THC) and [cannabidiol (CBD)](https://www.sleepfoundation.org/sleep-aids/cbd-for-sleep). Some studies suggest that THC and CBD, alone or in combination, help some people fall asleep, stay asleep, and enjoy higher quality sleep. [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.[View Source](https://www.sleepfoundation.org/sleep-aids/natural-sleep-aids#references-81710) Natural sleep aids containing cannabinoids may be beneficial for people experiencing sleep difficulties due to: - [Insomnia](https://www.sleepfoundation.org/insomnia) - [Post-traumatic stress disorder](https://www.sleepfoundation.org/mental-health/ptsd-and-sleep) - [Anxiety](https://www.sleepfoundation.org/mental-health/anxiety-and-sleep) - [Chronic pain conditions](https://www.sleepfoundation.org/physical-health/pain-and-sleep) It’s worth noting that marijuana and products containing THC have the potential to create dependence, and withdrawal from them can aggravate sleep problems. [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.[View Source](https://www.sleepfoundation.org/sleep-aids/natural-sleep-aids#references-83386) Additionally, the effects of cannabinoids vary significantly based on product type and dosage. Cannabinoids have the potential to react with many other medications and should not be combined with sedative medication. [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) Medline PlusMedlinePlus is an online health information resource for patients and their families and friends.[View Source](https://www.sleepfoundation.org/sleep-aids/natural-sleep-aids#references-255200) Sleep aids containing cannabinoids may not be suitable for people with glaucoma, liver disease, and Parkinson disease. ### Magnesium Magnesium is a mineral that plays an important role in many of the body’s processes, and studies suggest that [magnesium](https://www.sleepfoundation.org/magnesium) levels influence both sleep quality and quantity. Most people get the magnesium they need from their diets. Whole grains, avocados, bananas, nuts, seeds, beans, whole grains, and milk are all rich in magnesium. However, some people choose to fortify their magnesium levels with dietary supplements. Limited research indicates that older adults with insomnia may benefit from magnesium supplements, which may help reverse the changes [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) National Center for Biotechnology InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.[View Source](https://www.sleepfoundation.org/sleep-aids/natural-sleep-aids#references-255202) in sleep that tend to occur as people age. Side effects from magnesium supplements are rare when people use them according to instructions. However, some people experience diarrhea from taking magnesium. People with kidney disease [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) Medline PlusMedlinePlus is an online health information resource for patients and their families and friends.[View Source](https://www.sleepfoundation.org/sleep-aids/natural-sleep-aids#references-255204) should also take magnesium supplements with caution and should talk to their doctor first. ## Say Goodbye to Insomnia Sign up to receive emails about how to improve your sleep, as well as our comprehensive Better Sleep Guidebook. ![](https://www.sleepfoundation.org/wp-content/uploads/2018/10/Email-Capture-Icon.svg) ### L-Theanine L-Theanine, an amino acid that naturally occurs in the leaves of tea plants, may be responsible for the calm that many people experience as a result of drinking tea. A small body of research suggests that [L-Theanine supplements](https://www.sleepfoundation.org/sleep-aids/l-theanine-for-sleep) can reduce stress and anxiety, boost relaxation, and improve sleep. [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.[View Source](https://www.sleepfoundation.org/sleep-aids/natural-sleep-aids#references-118200) L-Theanine does not appear to help people fall asleep, but it may enhance sleep quality by reducing the number of times users wake in the night. This means it may be a good choice for people who wake often in the night or have sleep-maintenance insomnia. Studies also suggest L-Theanine curbs the detrimental effects [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) National Center for Biotechnology InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.[View Source](https://www.sleepfoundation.org/sleep-aids/natural-sleep-aids#references-255206) that caffeine has on sleep. Combining L-Theanine with magnesium might enhance its benefits for sleep. [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) National Center for Biotechnology InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.[View Source](https://www.sleepfoundation.org/sleep-aids/natural-sleep-aids#references-255208) Many sleep aids have the unwanted effect of causing daytime sleepiness, but L-Theanine does not appear to have this effect. Consuming up to 200 mg of L-Theanine per day appears to be safe for most people. This includes children with ADHD, who may experience improvements in both sleep and behavior with a daily dose of L-Theanine. ### Glycine Glycine is an amino acid and neurotransmitter that plays an important role in many body functions, including metabolism, nutrient absorption, disease prevention, and sleep. The human body naturally acquires [glycine](https://www.sleepfoundation.org/sleep-aids/cbd-for-sleep) either by producing it through chemical reactions or by ingesting it through foods like beans, meat, and dairy products. Recent research has shown that taking a small dose of supplemental glycine before bed may improve sleep quality and reduce daytime sleepiness in people with insomnia symptoms. [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) National Center for Biotechnology InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.[View Source](https://www.sleepfoundation.org/sleep-aids/natural-sleep-aids#references-255210) Evidence suggests that glycine supplements benefit sleep by supporting the circadian rhythms involved in sleep. Specifically, glycine facilitates a slight drop in body temperature—a physical change associated with falling asleep and staying asleep. Taking up to 30 grams of glycine daily appears to have few, if any, side effects—though sleep benefits are often achieved at doses as low as 3 grams. ### Valerian Valerian is an [herbal sleep aid](https://www.sleepfoundation.org/sleep-aids/valerian-root) made from the roots and stems of the valerian plant. Limited evidence suggests that taking 300 to 600 milligrams of valerian up to an hour before bedtime can help people fall asleep and improve their sleep quality. That said, in a small percentage [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) Merck ManualFirst published in 1899 as a small reference book for physicians and pharmacists, the Manual grew in size and scope to become one of the most widely used comprehensive medical resources for professionals and consumers.[View Source](https://www.sleepfoundation.org/sleep-aids/natural-sleep-aids#references-255212) of people, valerian produces the opposite effect, causing sleeplessness. This natural sleep aid may be a good choice for individuals who experience sleep problems during the menopausal transition, as some studies indicate that valerian can reduce menopausal hot flashes and help with [menopausal insomnia](https://www.sleepfoundation.org/women-sleep/menopause-and-sleep). Valerian’s sedative effects can linger, sometimes causing morning drowsiness. People should not drive or operate machinery after taking valerian, and they should not combine valerian with alcohol or sedative medications. Some studies indicate that valerian is more likely than other herbal sleep aids to cause unwanted side effects, including irregular heartbeat, dizziness, upset stomach, and headaches. While rare, there have been documented cases of liver damage associated with valerian. Finding Reputable Sleep Supplements The safety and efficacy of supplements is not closely monitored by the U.S. Food and Drug Administration (FDA). Shoppers should take [additional measures](https://www.sleepfoundation.org/sleep-aids/how-to-evaluate-sleep-supplements) to make sure they are purchasing reputable products. ## Are Natural Sleep Aids Safe? Although many people associate the word “natural” with safety, natural sleep aids can come with risks. There are several important factors to consider before you begin taking a dietary supplement for sleep. - Interactions with other drugs or supplements: Natural sleep aids and other drugs and medication may alter each other’s effects. Exercise caution when combining natural sleep aids with medication or dietary supplements. - Contraindications: Natural sleep aids are not recommended for people with certain medical conditions. Additionally, many dietary supplements are not recommended for children, older adults, or people who are pregnant or breastfeeding—as evidence for their safety may be lacking for these vulnerable populations. - Inaccurate labeling: Studies have shown that the quantity of active ingredients in many natural sleep aids often does not match and sometimes far exceeds what is listed on the label. Look for products with a U.S. Pharmacopeia label and begin with the lowest dose available. - Overdose potential: Some dietary supplements can be toxic at high doses. Make sure to follow dosage instructions provided on the label or by your doctor. Protect children from [accidental overdose](https://www.sleepfoundation.org/melatonin/melatonin-overdose) by securely storing natural sleep aids. - Side effects: Some natural sleep aids have side effects that warrant caution. For example, you should avoid taking sleep aids that cause drowsiness if you need to drive or if you have work or home obligations that require alertness. “We often want a quick fix to our sleep troubles, but taking a look at your sleep hygiene first and making small changes to improve your sleep routine is usually best.” ![Dustin Cotliar, MD, MPH](https://www.sleepfoundation.org/wp-content/uploads/2023/10/profiledustin-cotliar-150x150.jpeg) Dustin Cotliar, MD, MPH Physician ## Ask Your Doctor About Natural Sleep Aids If you are considering taking a natural sleep aid, talk to a medical professional first. Your doctor can review your existing conditions, medications, family history, and current symptoms in order to help you find the best sleep aid. Your doctor can also advise you when to take the sleep aid and how much to take so that you can get the sleep you need. Medical Disclaimer: The content on this page should not be taken as medical advice or used as a recommendation for any specific treatment or medication. Always consult your doctor before taking a new medication or changing your current treatment. ![](https://www.sleepfoundation.org/wp-content/themes/onecaremedia-child/assets/images/sf-question-bubble.svg) ### Still have questions? Ask our community\! Join our [Sleep Care Community](https://community.sleepfoundation.org/) — a trusted hub of sleep health professionals, product specialists, and people just like you. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered. Get personalized guidance from the experts who know sleep best. [About Our Editorial Team](https://www.sleepfoundation.org/about-us) ![Lucy Bryan](https://www.sleepfoundation.org/wp-content/uploads/2023/11/lucy_bryan-lg-profile-150x150.jpg) Written By ### Lucy Bryan, Contributing Writer Lucy Bryan is a writer and editor with more than a decade of experience in higher education. She holds a B. A. in journalism from the University of North Carolina at Chapel Hill and an M.F.A. in creative writing from Penn State University. ![Dustin Cotliar, MD, MPH](https://www.sleepfoundation.org/wp-content/uploads/2023/10/profiledustin-cotliar-150x150.jpeg) Medically Reviewed by ### Dustin Cotliar, MD, MPH, Physician Dustin Cotliar, MD, holds a medical degree from the State University of NY (SUNY) Downstate College of Medicine, and a master’s in public health from Columbia University, where he focused on healthcare policy and management. He is board-certified in Emergency Medicine, with over eight years of practice that includes emergency medicine, urgent care, and telemedicine. [Learn more about our Editorial Team](https://www.sleepfoundation.org/about-us/who-we-are#team) ## References 14 Sources 1. American Academy of Sleep Medicine. (2023). AASM Sleep Prioritization Survey, Melatonin Use. <https://aasm.org/wp-content/uploads/2023/06/sleep-prioritization-survey-2023-melatonin.pdf> 2. A.D.A.M. Medical Encyclopedia. (2023, October 18). Melatonin. MedlinePlus. <https://medlineplus.gov/druginfo/natural/940.html> 3. Kaul M, Zee PC, Sahni AS. Effects of Cannabinoids on Sleep and their Therapeutic Potential for Sleep Disorders. Neurotherapeutics. 2021;18(1):217-227. doi:10.1007/s13311-021-01013-w <https://pubmed.ncbi.nlm.nih.gov/33580483> 4. Arnedt, J. (2024, March). Insomnia in patients with a substance use disorder. In R. Benca & A. Eichler (Ed.). UpToDate. <https://www.uptodate.com/contents/insomnia-in-patients-with-a-substance-use-disorder> 5. Kuhathasan, N., Dufort, A., MacKillop, J., Gottschalk, R., Minuzzi, L., & Frey, B. N. (2019). The use of cannabinoids for sleep: A critical review on clinical trials. Experimental and Clinical Psychopharmacology, 27(4), 383–401. <https://pubmed.ncbi.nlm.nih.gov/31120284/> 6. Babson, K. A., Sottile, J., & Morabito, D. (2017). Cannabis, cannabinoids, and sleep: A review of the literature. Current Psychiatry Reports, 19(4), 23. <https://pubmed.ncbi.nlm.nih.gov/28349316/> 7. A.D.A.M. Medical Encyclopedia. (2023, September 9). Cannabidiol (CBD). MedlinePlus. <https://medlineplus.gov/druginfo/natural/1439.html> 8. Mah, J., & Pitre, T. (2021). Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis. BMC complementary medicine and therapies, 21(1), 125. <https://pubmed.ncbi.nlm.nih.gov/33865376/> 9. A.D.A.M. Medical Encyclopedia. (2023, September 1). Magnesium in diet. MedlinePlus. <https://medlineplus.gov/ency/article/002423.htm> 10. Rao, T. P., Ozeki, M., & Juneja, L. R. (2015). In search of a safe natural sleep aid. Journal of the American College of Nutrition, 34(5), 436–447. <https://pubmed.ncbi.nlm.nih.gov/25759004/> 11. Baba, Y., Takihara, T., & Okamura, N. (2023). Theanine maintains sleep quality in healthy young women by suppressing the increase in caffeine-induced wakefulness after sleep onset. Food & function, 14(15), 7109–7116. <https://pubmed.ncbi.nlm.nih.gov/37458751/> 12. Dasdelen, M. F., Er, S., Kaplan, B., Celik, S., Beker, M. C., Orhan, C., Tuzcu, M., Sahin, N., Mamedova, H., Sylla, S., Komorowski, J., Ojalvo, S. P., Sahin, K., & Kilic, E. (2022). A Novel Theanine Complex, Mg-L-Theanine Improves Sleep Quality via Regulating Brain Electrochemical Activity. Frontiers in nutrition, 9, 874254. <https://pubmed.ncbi.nlm.nih.gov/35449538> 13. Kawai, N., Sakai, N., Okuro, M., Karakawa, S., Tsuneyoshi, Y., Kawasaki, N., Takeda, T., Bannai, M., & Nishino, S. (2015). The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus. Neuropsychopharmacology : official publication of the American College of Neuropsychopharmacology, 40(6), 1405–1416. <https://pubmed.ncbi.nlm.nih.gov/25533534> 14. Shane-McWhorter, L. (2023, January). Valerian. 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Readable Markdown	[Skip to content](https://www.sleepfoundation.org/sleep-aids/natural-sleep-aids#post_content) Natural sleep aids are over-the-counter supplements intended to help you fall asleep faster or stay asleep throughout the night. They are usually plant-based, a vitamin or mineral already present in our diets, or supplemental amounts of something produced by the body. There are not strict guidelines surrounding the use of the word “natural” for supplements, and many natural supplements, such as melatonin, tend to be synthetically derived. Many people prefer natural sleep supplements because they tend to have fewer side effects than prescription [sleep medications](https://www.sleepfoundation.org/sleep-aids). They also appeal to those who prefer natural products, or are concerned about the addictive potential of prescription sleep aids. Understanding the types of natural sleep aids, their potential benefits and downsides, and how they are regulated can help you make informed decisions about using and purchasing these products. [![Commercial CTA](https://www.sleepfoundation.org/wp-content/uploads/2020/10/In-conent-ad-Large-Desktop.png)![Commercial CTA](https://www.sleepfoundation.org/wp-content/uploads/2020/10/In-conent-ad-Large-Mobile.png)](https://sleepdoctor.com/products/nightly-sleep-stack?utm_campaign=sf&utm_cta_location=display_ad) There is a staggering array of natural sleep aids available, all of which claim to offer the sleep you need. Learning about the evidence supporting different supplements, as well as their potential side effects, can make it easier to decide which natural sleep aid might be best for you. However, it is important to consult your doctor before starting any new supplement. Natural does not always mean safe for everyone. Many supplements should not be taken by people who have certain allergies or conditions, or those who are taking other medications. It’s important to know that natural sleep aids are classified as dietary supplements, which means they are not regulated as strictly as medications. As with all dietary supplements, the Food and Drug Administration does not verify the safety, efficacy, or labeling of natural sleep aids. “It’s important to be a savvy consumer and ensure that any product you’re considering taking is of high quality and certified by a third party.” ### Melatonin [Melatonin](https://www.sleepfoundation.org/melatonin) is a sleep-regulating hormone produced by the pineal gland in our brains. It plays a significant role in organizing our circadian rhythms, the 24-hour sleep-wake cycles that govern when we wake up, feel alert, feel tired, and sleep. A wide range of factors can suppress melatonin production, particularly night-time exposure to light but also aging and some diseases. Since low melatonin levels can cause sleep disturbances, many people take supplemental melatonin, with nearly two thirds of American adults having tried it. Melatonin might be a good choice for people whose sleep difficulties are associated with: - Naturally low levels of melatonin - [Jet lag](https://www.sleepfoundation.org/travel-and-sleep/jet-lag) - Sleep-onset insomnia - Menopausal [night sweats](https://www.sleepfoundation.org/night-sweats) - [Delayed phase disorder](https://www.sleepfoundation.org/delayed-sleep-wake-phase-syndrome) and [non-24-hour sleep wake disorder](https://www.sleepfoundation.org/non-24-sleep-wake-disorder) - [Autism spectrum disorder](https://www.sleepfoundation.org/physical-health/autism-and-sleep) (ASD) - [Attention deficit hyperactivity disorder](https://www.sleepfoundation.org/mental-health/adhd-and-sleep) (ADHD) Melatonin can reduce the effectiveness of some medications and produce unwanted [side effects](https://www.sleepfoundation.org/melatonin/melatonin-side-effects) when combined with others. This natural sleep aid may not be recommended for people who have received an organ transplant, experience depression, or have a bleeding or seizure disorder. ### Cannabis As more and more states have legalized medical and recreational cannabis use, people have taken an interest in the sleep-promoting properties of the cannabis plant and its compounds, which are known as cannabinoids. People who use marijuana, a drug created from the cannabis plant, often report that they have an easier time falling asleep. But people do not need to smoke or ingest marijuana to get the sleep benefits of cannabis. Some natural sleep aids contain natural or synthetic cannabinoids—namely, delta-tetra-hydrocannabinol (THC) and [cannabidiol (CBD)](https://www.sleepfoundation.org/sleep-aids/cbd-for-sleep). Some studies suggest that THC and CBD, alone or in combination, help some people fall asleep, stay asleep, and enjoy higher quality sleep. Natural sleep aids containing cannabinoids may be beneficial for people experiencing sleep difficulties due to: - [Insomnia](https://www.sleepfoundation.org/insomnia) - [Post-traumatic stress disorder](https://www.sleepfoundation.org/mental-health/ptsd-and-sleep) - [Anxiety](https://www.sleepfoundation.org/mental-health/anxiety-and-sleep) - [Chronic pain conditions](https://www.sleepfoundation.org/physical-health/pain-and-sleep) It’s worth noting that marijuana and products containing THC have the potential to create dependence, and withdrawal from them can aggravate sleep problems. Additionally, the effects of cannabinoids vary significantly based on product type and dosage. Cannabinoids have the potential to react with many other medications and should not be combined with sedative medication. Sleep aids containing cannabinoids may not be suitable for people with glaucoma, liver disease, and Parkinson disease. ### Magnesium Magnesium is a mineral that plays an important role in many of the body’s processes, and studies suggest that [magnesium](https://www.sleepfoundation.org/magnesium) levels influence both sleep quality and quantity. Most people get the magnesium they need from their diets. Whole grains, avocados, bananas, nuts, seeds, beans, whole grains, and milk are all rich in magnesium. However, some people choose to fortify their magnesium levels with dietary supplements. Limited research indicates that older adults with insomnia may benefit from magnesium supplements, which may help reverse the changes in sleep that tend to occur as people age. Side effects from magnesium supplements are rare when people use them according to instructions. However, some people experience diarrhea from taking magnesium. People with kidney disease should also take magnesium supplements with caution and should talk to their doctor first. ## Say Goodbye to Insomnia Sign up to receive emails about how to improve your sleep, as well as our comprehensive Better Sleep Guidebook. ![](https://www.sleepfoundation.org/wp-content/uploads/2018/10/Email-Capture-Icon.svg) ### L-Theanine L-Theanine, an amino acid that naturally occurs in the leaves of tea plants, may be responsible for the calm that many people experience as a result of drinking tea. A small body of research suggests that [L-Theanine supplements](https://www.sleepfoundation.org/sleep-aids/l-theanine-for-sleep) can reduce stress and anxiety, boost relaxation, and improve sleep. L-Theanine does not appear to help people fall asleep, but it may enhance sleep quality by reducing the number of times users wake in the night. This means it may be a good choice for people who wake often in the night or have sleep-maintenance insomnia. Studies also suggest L-Theanine curbs the detrimental effects that caffeine has on sleep. Combining L-Theanine with magnesium might enhance its benefits for sleep. Many sleep aids have the unwanted effect of causing daytime sleepiness, but L-Theanine does not appear to have this effect. Consuming up to 200 mg of L-Theanine per day appears to be safe for most people. This includes children with ADHD, who may experience improvements in both sleep and behavior with a daily dose of L-Theanine. ### Glycine Glycine is an amino acid and neurotransmitter that plays an important role in many body functions, including metabolism, nutrient absorption, disease prevention, and sleep. The human body naturally acquires [glycine](https://www.sleepfoundation.org/sleep-aids/cbd-for-sleep) either by producing it through chemical reactions or by ingesting it through foods like beans, meat, and dairy products. Recent research has shown that taking a small dose of supplemental glycine before bed may improve sleep quality and reduce daytime sleepiness in people with insomnia symptoms. Evidence suggests that glycine supplements benefit sleep by supporting the circadian rhythms involved in sleep. Specifically, glycine facilitates a slight drop in body temperature—a physical change associated with falling asleep and staying asleep. Taking up to 30 grams of glycine daily appears to have few, if any, side effects—though sleep benefits are often achieved at doses as low as 3 grams. ### Valerian Valerian is an [herbal sleep aid](https://www.sleepfoundation.org/sleep-aids/valerian-root) made from the roots and stems of the valerian plant. Limited evidence suggests that taking 300 to 600 milligrams of valerian up to an hour before bedtime can help people fall asleep and improve their sleep quality. That said, in a small percentage of people, valerian produces the opposite effect, causing sleeplessness. This natural sleep aid may be a good choice for individuals who experience sleep problems during the menopausal transition, as some studies indicate that valerian can reduce menopausal hot flashes and help with [menopausal insomnia](https://www.sleepfoundation.org/women-sleep/menopause-and-sleep). Valerian’s sedative effects can linger, sometimes causing morning drowsiness. People should not drive or operate machinery after taking valerian, and they should not combine valerian with alcohol or sedative medications. Some studies indicate that valerian is more likely than other herbal sleep aids to cause unwanted side effects, including irregular heartbeat, dizziness, upset stomach, and headaches. While rare, there have been documented cases of liver damage associated with valerian. Finding Reputable Sleep Supplements The safety and efficacy of supplements is not closely monitored by the U.S. Food and Drug Administration (FDA). Shoppers should take [additional measures](https://www.sleepfoundation.org/sleep-aids/how-to-evaluate-sleep-supplements) to make sure they are purchasing reputable products. Although many people associate the word “natural” with safety, natural sleep aids can come with risks. There are several important factors to consider before you begin taking a dietary supplement for sleep. - Interactions with other drugs or supplements: Natural sleep aids and other drugs and medication may alter each other’s effects. Exercise caution when combining natural sleep aids with medication or dietary supplements. - Contraindications: Natural sleep aids are not recommended for people with certain medical conditions. Additionally, many dietary supplements are not recommended for children, older adults, or people who are pregnant or breastfeeding—as evidence for their safety may be lacking for these vulnerable populations. - Inaccurate labeling: Studies have shown that the quantity of active ingredients in many natural sleep aids often does not match and sometimes far exceeds what is listed on the label. Look for products with a U.S. Pharmacopeia label and begin with the lowest dose available. - Overdose potential: Some dietary supplements can be toxic at high doses. Make sure to follow dosage instructions provided on the label or by your doctor. Protect children from [accidental overdose](https://www.sleepfoundation.org/melatonin/melatonin-overdose) by securely storing natural sleep aids. - Side effects: Some natural sleep aids have side effects that warrant caution. For example, you should avoid taking sleep aids that cause drowsiness if you need to drive or if you have work or home obligations that require alertness. “We often want a quick fix to our sleep troubles, but taking a look at your sleep hygiene first and making small changes to improve your sleep routine is usually best.” ![Dustin Cotliar, MD, MPH](https://www.sleepfoundation.org/wp-content/uploads/2023/10/profiledustin-cotliar-150x150.jpeg) Dustin Cotliar, MD, MPH Physician If you are considering taking a natural sleep aid, talk to a medical professional first. Your doctor can review your existing conditions, medications, family history, and current symptoms in order to help you find the best sleep aid. Your doctor can also advise you when to take the sleep aid and how much to take so that you can get the sleep you need. Medical Disclaimer: The content on this page should not be taken as medical advice or used as a recommendation for any specific treatment or medication. Always consult your doctor before taking a new medication or changing your current treatment. ![](https://www.sleepfoundation.org/wp-content/themes/onecaremedia-child/assets/images/sf-question-bubble.svg) ### Still have questions? Ask our community\! Join our [Sleep Care Community](https://community.sleepfoundation.org/) — a trusted hub of sleep health professionals, product specialists, and people just like you. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered. Get personalized guidance from the experts who know sleep best. ![Lucy Bryan](https://www.sleepfoundation.org/wp-content/uploads/2023/11/lucy_bryan-lg-profile-150x150.jpg) Written By ### Lucy Bryan, Contributing Writer Lucy Bryan is a writer and editor with more than a decade of experience in higher education. She holds a B. A. in journalism from the University of North Carolina at Chapel Hill and an M.F.A. in creative writing from Penn State University. ![Dustin Cotliar, MD, MPH](https://www.sleepfoundation.org/wp-content/uploads/2023/10/profiledustin-cotliar-150x150.jpeg) Medically Reviewed by ### Dustin Cotliar, MD, MPH, Physician Dustin Cotliar, MD, holds a medical degree from the State University of NY (SUNY) Downstate College of Medicine, and a master’s in public health from Columbia University, where he focused on healthcare policy and management. He is board-certified in Emergency Medicine, with over eight years of practice that includes emergency medicine, urgent care, and telemedicine. [Learn more about our Editorial Team](https://www.sleepfoundation.org/about-us/who-we-are#team) ## References 14 Sources 1. American Academy of Sleep Medicine. (2023). AASM Sleep Prioritization Survey, Melatonin Use. <https://aasm.org/wp-content/uploads/2023/06/sleep-prioritization-survey-2023-melatonin.pdf> 2. A.D.A.M. Medical Encyclopedia. (2023, October 18). Melatonin. MedlinePlus. <https://medlineplus.gov/druginfo/natural/940.html> 3. Kaul M, Zee PC, Sahni AS. Effects of Cannabinoids on Sleep and their Therapeutic Potential for Sleep Disorders. Neurotherapeutics. 2021;18(1):217-227. doi:10.1007/s13311-021-01013-w <https://pubmed.ncbi.nlm.nih.gov/33580483> 4. Arnedt, J. (2024, March). Insomnia in patients with a substance use disorder. In R. Benca & A. Eichler (Ed.). UpToDate. <https://www.uptodate.com/contents/insomnia-in-patients-with-a-substance-use-disorder> 5. Kuhathasan, N., Dufort, A., MacKillop, J., Gottschalk, R., Minuzzi, L., & Frey, B. N. (2019). The use of cannabinoids for sleep: A critical review on clinical trials. Experimental and Clinical Psychopharmacology, 27(4), 383–401. <https://pubmed.ncbi.nlm.nih.gov/31120284/> 6. Babson, K. A., Sottile, J., & Morabito, D. (2017). Cannabis, cannabinoids, and sleep: A review of the literature. Current Psychiatry Reports, 19(4), 23. <https://pubmed.ncbi.nlm.nih.gov/28349316/> 7. A.D.A.M. Medical Encyclopedia. (2023, September 9). Cannabidiol (CBD). MedlinePlus. <https://medlineplus.gov/druginfo/natural/1439.html> 8. Mah, J., & Pitre, T. (2021). Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis. BMC complementary medicine and therapies, 21(1), 125. <https://pubmed.ncbi.nlm.nih.gov/33865376/> 9. A.D.A.M. Medical Encyclopedia. (2023, September 1). Magnesium in diet. MedlinePlus. <https://medlineplus.gov/ency/article/002423.htm> 10. Rao, T. P., Ozeki, M., & Juneja, L. R. (2015). In search of a safe natural sleep aid. Journal of the American College of Nutrition, 34(5), 436–447. <https://pubmed.ncbi.nlm.nih.gov/25759004/> 11. Baba, Y., Takihara, T., & Okamura, N. (2023). Theanine maintains sleep quality in healthy young women by suppressing the increase in caffeine-induced wakefulness after sleep onset. Food & function, 14(15), 7109–7116. <https://pubmed.ncbi.nlm.nih.gov/37458751/> 12. Dasdelen, M. F., Er, S., Kaplan, B., Celik, S., Beker, M. C., Orhan, C., Tuzcu, M., Sahin, N., Mamedova, H., Sylla, S., Komorowski, J., Ojalvo, S. P., Sahin, K., & Kilic, E. (2022). A Novel Theanine Complex, Mg-L-Theanine Improves Sleep Quality via Regulating Brain Electrochemical Activity. Frontiers in nutrition, 9, 874254. <https://pubmed.ncbi.nlm.nih.gov/35449538> 13. Kawai, N., Sakai, N., Okuro, M., Karakawa, S., Tsuneyoshi, Y., Kawasaki, N., Takeda, T., Bannai, M., & Nishino, S. (2015). The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus. Neuropsychopharmacology : official publication of the American College of Neuropsychopharmacology, 40(6), 1405–1416. <https://pubmed.ncbi.nlm.nih.gov/25533534> 14. Shane-McWhorter, L. (2023, January). Valerian. 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