The 8 Best Natural Sleep Aids, According to Dietitians

Should I Take Natural Sleep Aids?

While developing better sleep habits is the recommended choice as a long-term solution for sleep troubles, natural sleep aids can be a helpful remedy in the short term. There are certain populations at higher risk of developing sleep disorders that may benefit and include the following: 

Shift workers: Shift workers or people who work nontraditional shift hours have an increased risk of negative health consequences, including sleep disorders, and may benefit from taking sleep aid supplements. One small RCT showed that melatonin use at bedtime improved sleep quality in night shift workers. However, more research is needed to confirm the effectiveness.

Older adults: Older adults aged 55-70 who struggle with optimal sleep may benefit from sleep aids. Research has shown that melatonin levels decline with age, and since melatonin plays a role in the sleep/wake cycle, it may be one reason why older adults struggle with sleep disorders. Small studies have shown that melatonin can improve sleep quality in elderly people with insomnia. 

People with jet lag: Certain sleep aids may benefit those who frequently travel across time zones and suffer from sleep issues due to jet lag. Some research shows that melatonin may effectively reduce jet lag, especially in those traveling across multiple time zones.

People with menopause: Studies show that around 50% of women with pre-, peri-, and post-menopause suffer from sleep disorders. While more research is needed to determine the effectiveness of specific sleep aids and sleep in people with menopause, small studies have shown the potential benefits of valerian root on sleep quality.

Our Supplement Research Process

It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. However, our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here.

We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are independently verified and certified by independent organizations such as USP, NSF, or ConsumerLab.com.

• Independent Verification: Since the FDA does not review dietary supplements before they hit the market, we prioritize products that are independently verified to ensure the supplements' actual ingredients and dosage match the label claim and that they have been tested for heavy metals, banned substances, and other potentially harmful ingredients. 
• Dosage: We examine each ingredient’s dosage to ensure that it does not exceed the Tolerable Upper Limit (UL), if applicable, and that it matches the dosages used in research studies that have shown effectiveness. 
• Ingredients: We review each product to ensure it doesn’t contain unnecessary ingredients such as added sweeteners, other artificial additives, and unnecessary binders and fillers.
• Value: We consider several factors, including price, independent verification status, and ingredients, to determine a product's value. 

Our Experts

Our experts include health professionals specializing in functional and integrative medicine and nutrition. They provided insight on what to look for in a natural sleep aid and shared with us some products they recommend to their patients. 

• Dr. Tiffany Lester, a board-certified integrative physician and founder of Minimalist Medicine
• Jess Swift Harrell, RDN, IFNCP, culinary nutritionist and integrative functional dietitian

Ingredients: What to Pay Attention To

It is essential to carefully read a supplement's ingredient list and nutrition facts panel to determine which ingredients are included and how much of each ingredient is included relative to its recommended daily value. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.

It’s important to consider potential interactions with natural sleep aids and certain medications or supplements that could have negative side effects. 

• Melatonin may interact with certain medications used for epilepsy or blood thinning.
• Magnesium may interact with medications, so consult your healthcare provider if you take bisphosphonates, antibiotics, diuretics, or proton pump inhibitors. High doses of calcium or zinc supplements can interfere with magnesium absorption and should be taken separately.
• Passionflower can increase your risk of bleeding and should not be used if taking blood-thinning medications such as Warfarin (Coumadin) or Clopidogrel (Plavix).
• Valerian root may have increased or adverse effects if taken with other medications with sedative properties or alcohol.
• Phospatidylserine: is contraindicated in people taking blood-thinning medication such as Coumadin (warfarin) as it may have a blood-thinning effect. It may also interact with certain medications used to treat glaucoma, Alzheimer’s disease, antihistamines, and antidepressants. Be sure to speak with your healthcare provider before considering its use. 

How Much Natural Sleep Aid Supplement Should I Take? 

• Melatonin: No Recommended Dietary Allowance (RDA) or maximum dose has been set for melatonin. Doses between 0.3 and 5mg appear safe, but the appropriate dose varies based on individual tolerance. Some may experience drowsiness, headache, dizziness, agitation, daytime sleepiness, or nausea at higher doses.
• Magnesium: The RDA of magnesium for adults assigned female at birth and those lactating is between 310 and 320 milligrams if you're not pregnant or breastfeeding. If you are pregnant or breastfeeding, you’ll want to increase that to between 350 and 360 milligrams. Adults assigned male at birth are slightly higher at 400 to 420 milligrams. However, remember that these numbers refer specifically to magnesium from food. 

The tolerable upper intake level (UL) for magnesium–meaning the highest amount you can take without likely causing any side effects–is 350 mg for adults 19 and older, but that's strictly from supplements. If you take more than that from dietary supplements, you may run into issues like diarrhea, nausea, and abdominal cramping.

• Passionflower: Current research shows that up to 800 mg daily of the dried alcoholic extract of passionflower appears safe for up to 8 weeks. However, further research is needed to determine effective dosage for a longer duration. Certain side effects could occur, such as drowsiness, confusion, and uncoordinated movement (ataxia) in certain people. Excessive amounts of 3.5 grams over two days are not considered safe.
• Valerian root: Current research suggests that valerian is safe for up to 28 days of short-term use. Some people taking valerian may experience side effects such as headache, upset stomach, mental dullness, excitability, uneasiness, heart disturbances, dry mouth, vivid dreams, and, for some people, insomnia. Higher doses may cause drowsiness the next day].
• Phospatidylserine: PS appears to be a safe supplement when used in the short term, but some side effects may occur, including headaches, gas, upset stomach, and insomnia. A standard dose of 100 mg taken up to three times daily is an effective therapeutic dose.

Who Shouldn’t Take Natural Sleep Aids

Most research on sleep aids is limited and has not been tested to determine safety for long-term use in certain populations. 

• Pregnant or lactating individuals: Because of the high risk of the potential impact on a developing fetus or newborn, most sleep aids are not studied in people who are pregnant or breastfeeding. 
• Young children: Young children under 3 years old should not take sleep aids as the possible risks and safety in this population are not well understood.
• People with dementia: Due to inconclusive evidence and the side effects of daytime sleepiness, drowsiness, and dizziness, caution should be exercised when using sleep aids in people with dementia.
• People over 70: There isn’t enough research that has been conducted on people aged 70 and older to determine the efficacy and safety of sleep aids.
• People taking certain medications: Sleep aids taken alongside medications are not well researched. Individuals taking certain medications should speak to their healthcare provider before initiation. 

Tips for Creating a Healthy Sleep Routine 

Adopting good sleep hygiene or healthy sleep habits is the gold standard for improving long-term sleep quality and duration.

• Regular Sleep/Wake Schedule: Consistency matters! Try to go to bed and wake up at the same time each day to help regulate your circadian rhythm (internal 24-hour clock). Aim to get 7-9 hours of sleep each night. 
• Bedtime rituals: Consistent bedtime rituals can help you wind down and prepare for better sleep. Anything that makes you feel relaxed can help; consider reading a paper book, journaling, meditation, breathing exercises, or taking a warm bath.
• Minimizing electronics: Electronic devices can emit blue light, which can reduce the amount of melatonin your brain releases. Put away your electronic devices such as phones, tablets, and watches 1-2 hours before bedtime, and limit watching TV right before bedtime. 
• Diet and Hydration: Maintain adequate hydration during the day and avoid drinking liquids too close to bedtime. Limit alcohol, caffeine, and heavy meals before bedtime because these things can negatively impact sleep.
• Exercise: Staying physically active throughout the day can make it easier to fall asleep at night. If you exercise in the evening, aim to exercise at least 1-2 hours before going to bed to allow your endorphin levels and core body temperature to decrease. 

Your Questions, Answered

Is it OK to take a nighttime sleep aid every night? 

It’s not generally recommended to take nighttime sleep aids every night. Occasional use can be appropriate for people struggling with short-term sleep issues. Most sleep aids have not been well researched on safety in long-term use and can have negative side effects. If you feel the need to over-rely on sleep aids, chances are you’re not addressing the root cause of your sleep disturbances. We suggest focusing on building a healthy sleep routine using the steps listed above and consulting a healthcare provider if sleep issues persist.

Is magnesium better than melatonin for sleep? 

The effectiveness of magnesium versus melatonin on sleep depends on the individual. Research shows that melatonin supplementation may help people with jet lag and specific sleep-wake disorders. Meanwhile, magnesium supplementation may help those who have sleep issues due to magnesium deficiency, including those with gastrointestinal diseases, type 2 diabetes, alcohol dependence, or older adults. Instead of choosing one over the other, consider using both together, as magnesium may have a positive effect on melatonin that may affect sleep. 

How long does it take for a natural sleeping aid to work? 

The time it takes for natural sleep aids to work depends on the type of sleep aid, dosage, and the individual. Melatonin supplements can take effect in as little as 30 minutes but can take longer, depending on the individual. Whereas supplementation with magnesium may take several weeks for body stores to return to the normal range and show its effects on sleep. 

Who We Are

Stephanie Mendez, RDN, RYT, CPT is a Mexican-American GI registered dietitian specializing in inflammatory bowel disease, irritable bowel syndrome, and functional GI disorders. Her approach focuses on helping individuals with GI issues achieve optimal health through a non-diet, culturally inclusive lens. She combines her work as a writer for Health.com and as a GI dietitian to stay up to date on the latest supplement research to ensure she is recommending high-quality, effective supplements.