If you lie in bed awake at night, tossing and turning for hours and unable to sleep, the likely culprit may be more than just a stressful day at work or worries from your personal life. Your sleep-wake cycle may be to blame.
In a normal circadian rhythm, the onset of darkness results in rising levels of melatonin, a natural hormone which signals to the body that it is time for sleep. This is coupled with increased production of the calming neurotransmitter GABA, which quiets the mind and fosters the ideal environment for restful, restorative sleep. Unfortunately, modern society has distorted the natural cues our bodies rely on to maintain our sleep cycle. Artificial blue light from electronic devices shines brightly long after sunset, while news alerts and social media notifications fill our minds with racing thoughts that make it difficult to relax at night.
It is unrealistic to completely avoid these frustrating facets of modern life. However, a combination of a healthy lifestyle and a well-rounded sleep aid can promote deep, quality sleep each night, so you wake up feeling energized and refreshed each morning.
How Can You Tell a Good Sleep Aid from a Bad One?
Recent studies have indicated that 1 in 3 people worldwide struggles with poor quality sleep. Moreover, the body's natural production of GABA and melatonin typically decline after age 60. With our rapidly aging society and new technological innovations designed to maximize our screen time, perhaps it is no surprise that public demand is growing rapidly for supplements that promote deep, restorative sleep.
And yet, not all supplements are created equal. The fast-growing market for natural sleep aids has lured many companies to release ineffective supplements containing questionable ingredients with little or no proof of efficacy. That's why our staff decided to review all the most popular natural sleep formulas today and evaluate them for safety and effectiveness. We will show you what to look for, what to avoid, and which products we determined to be the best.
In our analysis, we noticed a number of companies making exaggerated claims about the improvements in sleep quality that their products can provide, not all of which are likely. What kind of results can you realistically expect from a natural sleep aid?
When Will You See Results?
The ingredients in most natural sleep formulas can provide some noticeable relief within 30 days. However, it may take additional time to restore optimal levels of GABA and melatonin and establish a healthy, consistent sleep cycle.
Research suggests that 3 months of nightly use helps significantly increase the likelihood of lasting improvement. Here is a reasonable timeline to expect:
- Month 1: You may feel calmer and more relaxed each night as you get into bed, allowing you to fall asleep faster.
- Month 2: You may notice that you wake up less frequently throughout the night and find it easier to drift back to sleep.
- Month 3: A nightly pattern of restorative sleep is established. You may experience significant improvements in both the quality and amount of sleep you benefit from each night, allowing you to feel sharper, happier, and rejuvenated each morning.
Tip: For best results, focus on consistency. Adding an effective supplement to your nightly routine for at least 3 months promotes exponential improvement in your sleep quality, as each dose builds on the benefits of the last.
So, what characteristics distinguish top-tier natural sleep aids from the rest of the pack?
The 5 Must-Have Ingredients for a Good Natural Sleep Aid
-
Melatonin
Naturally produced by the pineal gland, melatonin can also be taken as a supplement. Crossing through the blood-brain barrier, a small dose 30 minutes to 1 hour before bedtime can help you reliably feel sleepy at a time that suits you, allowing you to establish a healthy sleep pattern. Dosage is critical with melatonin. No more than 3 mg is advisable for sleep regularity, as larger doses often cause grogginess.
-
L-Tryptophan
Naturally present in many different foods, L-tryptophan is the compound responsible for turkey's well-known sedative effects. When consumed in a slice of holiday roast or as a supplement, this amino acid is utilized to produce melatonin, along with calming neurotransmitters which help quiet any anxious thoughts keeping you awake. In this way, L-tryptophan helps improve the quality and reliability of your sleep cycle.
-
Passion Flower
Grown throughout the southeastern United States, passion flower contains a number of organic compounds which help you feel more relaxed by increasing the body's natural production of GABA. When taken at night before bed, passion flower can help you fall asleep more quickly and increase your time spent in the deeper, more restorative stages of slow-wave sleep.
-
Magnolia Bark
Used for centuries in traditional Chinese medicine for its natural sedative properties, magnolia bark contains 2 organic compounds, magnolol and honokiol, which help activate the GABA receptors in your brain. Through this mechanism, magnolia bark enhances the calming effects of your own natural GABA production and keeps your mind at peace throughout the night, improving sleep quality and limiting interruptions.
-
Lemon Balm
Often used in sleep-inducing tea blends, lemon balm contains natural compounds that help quiet your mind by inhibiting an enzyme that normally breaks down and recycles GABA. In this way, this member of the mint family helps maintain higher levels of GABA for longer, allowing your mind to remain peaceful and relaxed for a full night of deep, restful sleep.
Perhaps even more important, there are certain red flags to be wary of when evaluating a natural sleep aid.
Warning Signs of Potential Scams
-
Lack of Clinical Studies
Be wary of companies that cite the clinical efficacy of individual ingredients within a product rather than the effectiveness of the product as a whole. The highest indicator of quality in a supplement is the commission of a placebo-controlled clinical study for safety and effectiveness by an independent third party. You expect the same high standard of research and testing before trusting a medication, so why would you not do the same before trusting a supplement?
-
Unproven Ingredients
There are very few natural ingredients to help you sleep better that are both potent and safe for consumption. Other herbs and compounds billed as sleep aids have little clinical evidence to back their effectiveness and can leave you feeling groggy the next morning. Watch out for supplements that include an extensive list of ingredients to create the illusion of comprehensive support. More is not necessarily better when it comes to your health. Some of the supplements we reviewed contained more than 10 unique ingredients!
Top 5 Natural Sleep Aids of 2024
Here is a side-by-side comparison of the top sleep support supplements available today, which provides a summary of our research and analysis:
Scroll to compare
|
|
|
|
|
|
|---|---|---|---|---|---|
| Key Ingredients | |||||
| Melatonin | Yes | Yes | Yes | Yes | No |
| L-Tryptophan | Yes | No | No | No | No |
| Passion Flower | Yes | Yes | Yes | No | Yes |
| Magnolia Bark | Yes | No | No | No | No |
| Lemon Balm | Yes | Yes | Yes | No | No |
| Proof of Efficacy | |||||
| Placebo-Controlled Clinical Trial | Yes | No | No | No | No |
| No Unproven Ingredients | Yes | No | No | Yes | No |
| Other Considerations | |||||
| No Artificial Additives | Yes | Yes | Yes | Yes | Yes |
| Vegan | Yes | Yes | Yes | Yes | Yes |
| Non-GMO | Yes | Yes | Yes | Yes | Yes |
| Made in a GMP-Certified Laboratory | Yes | Yes | Yes | Yes | Yes |
| Made in the USA | Yes | Yes | Yes | Yes | Yes |
Scroll to compare
Below, we break down our rankings and feature detailed reviews of the 5 best supplements we analyzed for healthy, natural sleep, beginning with our top pick.
Pros
- Clinically tested against placebo by independent third party
- 3 out of 4 study participants reported falling asleep within 30 minutes* and 95% reported improved sleep quality*
- Contains all 5 must-have ingredients
- No fillers or artificial additives
- Vegan and non-GMO
- Made in the USA
Cons
- Available online, but not currently sold in retail stores
The Bottom Line
We gave RediNite by Nutreance our #1 ranking because it is the only natural sleep aid that meets every one of our strict criteria.
RediNite was clinically tested for safety and effectiveness over the course of 30 days in a placebo-controlled clinical trial conducted by Princeton Consumer Research. The study showed that, compared with placebo, people taking RediNite consistently fell asleep faster and experienced more restful, restorative sleep. More importantly, this improvement in sleep quality came without increasing morning grogginess. (Click here for the complete study results).
RediNite contains all 5 of the ingredients we consider essential for deep, quality sleep, including 3 mg of melatonin, L-tryptophan, passion flower, magnolia bark, and lemon balm. It is also produced in a GMP-certified laboratory in New York.
It is available on Amazon.com, but we found significantly better discounts on Nutreance's website. The company also offers other products to help improve your mind and mental health, including a natural cognitive enhancer and a stress relief supplement.
Overall, RediNite is our top pick for better sleep in 2024.
Click here to visit the product website.
* Results may vary and do not necessarily reflect typical results of using this product. Please visit product website for more information.
2. Benesom by Metagenics
Pros
- Contains 3 out of 5 must-have ingredients
- No artificial additives
- Vegan and non-GMO
- Made in the USA
Cons
- No clinical study
- Does not contain L-tryptophan or magnolia bark
- Contains some ingredients with limited proof of efficacy
The Bottom Line
Benesom by Metagenics contains 3 of the primary ingredients that we look for in an effective supplement for natural sleep, including 3 mg of melatonin, passion flower, and lemon balm.
Valerian, a popular herbal sleep aid, is also featured prominently in the product's formula. However, clinical studies indicate minimal sleep quality improvement even after several weeks of consistent use in high doses. In addition, researchers have been unable to explain the biological mechanism underlying valerian's sedative effects, suggesting its benefits may be attributable to the placebo effect.
The product also contains Chinese skullcap and hops, along with calcium and magnesium. Unfortunately, there is little evidence that these ingredients can help you sleep better. Most research supporting skullcap and hops does not test them individually but rather as part of therapeutic blends with several ingredients. Likewise, studies show calcium and magnesium have limited impact on sleeplessness unless you have a rare deficiency in these minerals.
Benesom has not been evaluated for safety and effectiveness in a placebo-controlled clinical study, which could justify the inclusion of ingredients with less certain efficacy.
Click here to visit the product website.
* Results may vary and do not necessarily reflect typical results of using this product. Please visit product website for more information.
3. Insomnitol by Designs for Health
Pros
- Contains 3 out of 5 must-have ingredients
- No artificial additives
- Vegan and non-GMO
- Made in the USA
Cons
- No clinical study
- Does not contain L-tryptophan or magnolia bark
- Contains GABA, which does not cross the blood-brain barrier
The Bottom Line
Insomnitol by Designs for Health includes 3 essential ingredients for deep, restful sleep: 3 mg of melatonin, passion flower, and lemon balm. It surrounds this core formula with several other compounds intended to boost GABA levels and quiet the mind.
For this purpose, the inclusion of GABA by Designs for Health seems logical. However, clinicians have cast doubt on whether GABA supplements can cross the blood-brain barrier. On the other hand, evidence is well-established that natural compounds can enhance the activity of GABA receptors in the brain and boost the body's production of GABA. In this way, the space occupied in the formula by GABA might be better utilized by more effective ingredients, such as L-tryptophan or magnolia bark.
Like Benesom, Insomnitol also features valerian as a key component of the supplement. Although valerian has been tested for efficacy in various dosages, most findings suggest more than a month of consistent use is required to improve sleep quality. With better options available for restorative sleep, it begs the question whether valerian's inclusion is intended for name recognition by consumers.
Lastly, they have not tested the product for effectiveness in a clinical study.
Click here to visit the product website.
* Results may vary and do not necessarily reflect typical results of using this product. Please visit product website for more information.
4. Melatonin CR by Xymogen
Pros
- Contains melatonin
- No fillers or artificial additives
- Vegan and non-GMO
- Made in the USA
Cons
- No clinical study
- Does not contain 4 out of 5 must-have ingredients
- Does not address GABA production and its role in sleep quality
The Bottom Line
Melatonin CR by Xymogen is centered exclusively around melatonin, the most essential ingredient for a healthy sleep-wake cycle. Each tablet also contains Vitamin B6 and calcium for improved biosynthesis and absorption of melatonin. With this singular focus, Xymogen's formulation comprehensively addresses melatonin and its essential role in sleep pattern consistency. However, this is only one part of the equation.
Melatonin CR does not contain any ingredients that enhance GABA activity or production to help promote a relaxed mental state throughout the night. In this way, this supplement may improve sleep regularity, but it is not ideally formulated to improve sleep quality. Better results may be achieved if it is taken in conjunction with another product that specifically influences GABA.
It should also be noted that each tablet contains 5 mg of melatonin, more than the 3 mg advisable for restful sleep without morning grogginess. The controlled-release nature of the product somewhat alleviates our concern, as not all 5 mg would be absorbed at once. However, since the supplement has not been tested by an independent, third-party clinical study, caution is advised until you determine how it might impact your energy level and alertness.
Click here to visit the product website.
* Results may vary and do not necessarily reflect typical results of using this product. Please visit product website for more information.
Pros
- Contains passion flower
- No artificial additives
- Vegan and non-GMO
- Made in the USA
Cons
- No clinical study
- Does not contain 4 out of 5 must-have ingredients
- Does not address melatonin and its role in sleep regularity
The Bottom Line
Botanicalm PM by Ortho Molecular Products contains passion flower, a crucial ingredient for increasing the body's natural production of GABA. This herbal extract is paired with several other ingredients intended to promote restful, restorative sleep through the enhancement of GABA activity. Yet, while L-theanine has been shown to help promote GABA production, there is little clinical evidence that indicates valerian, hops, or jujube can do so.
In addition, like Xymogen, Ortho Molecular Products has developed a sleep aid that acknowledges only half of the issue underlying occasional sleeplessness. Botanicalm PM focuses exclusively on GABA's role in the sleep-wake cycle. It does not contain melatonin, nor does it contain any ingredients that have been scientifically proven to aid in the body's production of this natural sleep hormone. For this reason, it might be best paired with another supplement to collectively provide a two-factor approach that addresses both sleep regularity and sleep quality.
A clinical study would go a long way to validate the formula's efficacy, but none have been conducted yet for this product.
Click here to visit the product website.
* Results may vary and do not necessarily reflect typical results of using this product. Please visit product website for more information.