"It’s the one underrated thing we all need to function at our best but don’t get enough: quality sleep. In fact, for over a third of Americans, sleeplessness is the norm. Despite following conventional wisdom (having your wind-down routine down pat, following a sleep schedule to a T, and getting your vitamin D in the A.M. like your sleep depends on it—because it does), getting a good night’s rest is an enduring struggle for many. The reasons for our tossing and turning are far-reaching: eating too much late in the evening, the stress over the fast-approaching work deadline, or a nocturnal online shopping habit. But no matter your sleep woe, there’s a supplement for it. Ahead, we’re calling in the best sleep supplements—from capsules to chocolates to nightcaps—for every type of troubled sleeper.
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Best if: You wake up in the middle of the night…
When it comes to supplements for sleep, melatonin is often the most popular. But consider this supplement the latest technology in sleep. Ritual’s Melatonin gets in sync with your body’s natural circadian rhythm and releases melatonin in phases over six hours (most melatonin release just once when you take it) to promote falling and staying asleep, then tapers off by morning so you wake up feeling well-rested. This melatonin is also high quality, and the brand is upfront about sourcing, so you’re getting what you want (high-quality melatonin) without anything that you don’t (add toxins).
Best if: Stress or worries keep you up at night…
From the brand we have to thank for the key ingredient of the viral sleepy girl mocktail (Magnesi-Om, ICYMI) comes this Traditional Chinese Medicine and Ayurveda-inspired adaptogenic powder that targets stress. This powder combines natural herbs like ashwagandha, jujube, polygala, Schisandra, and chamomile, which are all herbs and plants that have been traditionally used to help the body cope with stress and promote tranquility and calmness. Add 1 teaspoon with tea, milk, or hot water for an all-natural nightcap that’ll lull your mind and body to sleep. It’s like fairy dust but with the power of quality shut-eye.
Best if: You have a sweet tooth before bed…
If pills and powders are hard to take (or remember), get your supplements through chocolate. These fairly-traded, organic dark chocolates regulate sleep cycles long-term, on account of their functional reishi mushroom content. When consumed in continuous doses over time, reishi has been shown to support the body’s sleep cycles. In other words, you may experience better sleep in general as a long-term effect of eating a piece of Alice chocolate nightly. In addition to the long-term benefits, these chocolates also contain chamomile, L-theanine, and magnesium to instantly promote restfulness and relax the body for immediate benefits, too.
Best if: You wake up feeling groggy…
Coined “your all-natural melatonin alternative” (melatonin dietary supplements are most often made synthetically or from animals, and melatonin, in general, may not be right for everyone), these vegan and cruelty-free capsules tout no daytime drowsiness or dependency and promise waking up with zero brain fog. Of its five natural components, two especially stand out: holy basil, which aids in regulating cortisol and supporting mental balance, and hops, a plant that has been used to help maintain deep sleep. Both ingredients have been used to help relieve anxiety and sleep disorders. Because of deepened sleep that won’t interfere with your circadian rhythm (AKA your body being able to fully wake up in the morning), you’ll wake up with more energy.
Best if: You’re dealing with jet lag…
Whether you keep up with the Kardashians or scroll TikTok, you can’t escape the hype over these berry-flavored gummies. They call on melatonin to help you fall asleep at times you normally wouldn’t, like if you’re battling jet lag, while magnesium, L-Theanine, and a blend of chamomile, lavender, and elderberry lend themselves to giving off chill AF vibes. Consider these the perfect combination of melatonin (to help you fall asleep) and calming herbs (to help you relax, which is also needed when traveling). And according to reviews, they taste as good as they work—so much so that you’ve got to get on the waitlist to snag some for yourself.
Best if: You struggle with falling asleep…
If you get into bed and toss and turn to no avail, Love Wellness’ Sleeping Beauty supplements are intended to treat occasional sleeplessness—and they work fast. They also combine melatonin with natural herbs for a sleep-inducing combination. Melatonin (the hormone your body naturally produces to fall asleep) signals to your body that it’s time to sleep, while its blend of unique ingredients—organic lemon balm leaf powder and organic passionflower aerial part powder—both assist in deepening sleep quality throughout the night, as well as promoting calmness. You’ll wake up feeling refreshed—no prince required.
Best if: You don’t want a supplement you take by mouth…
Your body doesn’t just absorb nutrients orally, it also can absorb nutrients through the skin. If adding another ingestible supplement to your day sounds overwhelming, Nite Nite’s hemp-infused wearable sleep patch is a dream come true. Simply peel, stick on the inside of your wrist or top of your foot, and let the steadily-releasing ingredients (hemp extract and melatonin) work their magic as they’re absorbed into your body through your skin over an 8-12 hour period (you’ll start to experience the effects as soon as 20 minutes after applying). Along with being dermatologically tested and paraben, latex, and cruelty-free, it’s third-party tested for quality, so you can rest assured that the only side effect will be a solid snooze.
Best if: You’re sleeping long enough, but your sleep quality is suffering…
Optimal sleep is not just about getting seven to nine hours, it’s also about the quality of those hours. If you’re getting a good amount of sleep and still waking up tired or your sleep tracker is yelling at you with negative sleep scores, your sleep quality may need some help. Enter: Cymbiotika’s liposomal supplement. Combine GABA (Gamma-Aminobutyric Acid) to calm the nervous system, L-Theanine to reduce anxiety and stress, and melatonin and L-Tryptophan to encourage a deep, restful sleep with its distinct liposomal delivery—an advanced technology that ensures enhanced bioavailability and absorption of ingredients to reach your body and retain them effectively without being broken down by the digestive system—and you’ve got liquid gold to not only help you fall asleep, but that can help increase the quality of your sleep.