Best Sleep Aid Guide: Supplements, Ingredients, & Herbs

Insomnia is a wretched beast, affecting anywhere from ¼^[1] to nearly ⅓^[2] of the US Population.

It’s time to get back to sleep – fast asleep!

Everyone has their tips on for behaviorally combating insomnia. We don’t — you can read that anywhere else.

In this guide, we’re going to get to what you want: supplements to help you sleep.

Note that we’re talking about dietary supplements here – not drugs. This mainly means that these products are “natural” or contain ingredients that are found in nature.

If your sleep issues are so pervasive that your life is literally falling apart, then you need to see a doctor, get a sleep study done (this is a must), and then consider any drugs.

But for mild/occasional issues, the following list of supplements are also worth trying under your doctor’s supervision. Only try one at a time, and use exactly as directed or as directed by your doctor.

Choose your own adventure

In this guide, there are two paths you can look at:

All-in-One Products / Sleep Supplements
Individual Ingredients

You’ll learn the most in the individual ingredient section, and sometimes it’s just one single ingredient that will set you straight. However, most users ultimately enjoy the products better because they have synergistic effects.

We enjoy the multi-ingredient products since they typically work better than any one ingredient on its own.

How do you want your product recommendations?

All-in-One Products
Formulated by brands we trust Single Ingredients
One at a time, please!

Disclosure: PricePlow has received free samples of nearly all products mentioned on this page, including several competitors not listed. Using a team-based approach, we judge each product on merits of value, efficacy, labeling disclosure, quality, and taste, and our opinions are never swayed by free samples.

Unless you click for the ingredients, the first section will discuss the sleep aid products:

Best Sleep Supplements Based on Formulas and Personal Testing

Let’s get right to it. Here’s our list:

1. Magnum Nutraceuticals G-Spring

Lower-dose melatonin not working for you? Then you MUST try this one!

Are you a melatonin-lover? Or do you think you’re a melatonin “non-responder”? Then you might just need to try G-Spring!

This is another sleep supplement that’s marketed towards athletes, but don’t let that fool you: this just might be exactly what you’re looking for – you just didn’t know it yet.

Whereas every other sleep product on this list uses either no melatonin or a low-dose of melatonin, G-Spring turns the tables and uses a relatively large 20mg of melatonin per four capsule serving!

20mg might seem like a lot, since most people stay at the 3mg range, but there is plenty of research showing no side effects to doses this large – or even doses over 10x larger than 20mg! We discuss that in our melatonin section.

So not only is the dose okay, it’s different and a lot of people (ourselves included) surprisingly love it. 3mg melatonin on its own never really worked for your writer here at PricePlow, but when beta-testing G-Spring, it worked like magic!

The G-Spring Ingredient Label / Supplement Facts

Melatonin dosing is a personal thing, and if you’re like me, you might need more than you thought to get it to work!

On top of the melatonin, there is the very useful arginine / lysine amino acid combination, which has been shown to reduce anxiety.

However, the strongest thing in this whole supplement may be the bacopa monnieri 30:1 herbal extract, which comes in at a serious 220mg.

And finally, a quality 100mg dose of l-theanine, a relaxant amino acid that also boosts some cognitive measures.

The last thing to note is that the serving size for the doses we’re mentioning above is for four capsules — so if you want to start with about 10mg melatonin, just take half.

As Magnum says: two thumbs up, two pillows down for G-Spring!

Sign up for G-Spring Alerts!
Get Price Alerts
Also get hot deal alerts
No spam, no scams.
Disclosure: PricePlow relies on pricing from stores with which we have a business relationship. We work hard to keep pricing current, but you may find a better offer.
Posts are sponsored in part by the retailers and/or brands listed on this page.
2. NOW Sleep

NOW Sleep has the potent valerian/hops combination that has much research behind it

NOW Foods is a no-nonsense company with straight-up formulas — and even more straight-up formula names!

With their aptly-titled Sleep product (which replaces their “Nighttime Herbs”), you get four ingredients we love in every two capsules:
1. 600mg Valerian Root (Min. 0.8% Valerenic Acids)
2. 300mg Hops (4:1 Concentrate) (Strobiles)
3. 200mg passionflower (Min. 3.5% Total Flavonoids As Vitexin)
4. 200mg GABA
So this product stays a lot closer to the “herbal” side than the “chemical” side, and uses solid doses. It also explains the standardizations, which we are all about.

Introducing Hops

NOW Foods brings high-quality, no-nonsense vitamins and herbs like this Sleep supplement

The reason this one is so high on this list and different than the others are the Hops. Yes, the flower used to brew beer! This is one of the most underrated sleep ingredients, and is frequently paired with Valerian, which you also get here.

There’s some cool hops research out there, too. Even drinking a nonalcoholic beer brewed from hops can improve sleep parameters. This is discussed in greater detail in our hops section.

Strong doses

As for taking this supplement, the doses are such that you can most likely get away with one capsule for starters, saving you even more money if you just need a little edge taken off.

NOW’s Sleep is also another product without melatonin – you can add your own if you so wish.

NOW Foods Sleep: Compare Prices with PricePlow
Get Price Alerts
Also get hot deal alerts
No spam, no scams.
Disclosure: PricePlow relies on pricing from stores with which we have a business relationship. We work hard to keep pricing current, but you may find a better offer.
Posts are sponsored in part by the retailers and/or brands listed on this page.
3. SteelFit Steel Dreams

The kitchen sink of sleep aids – just see the ingredient label below!

SteelFit Steel Dreams – Deals and Price Drop Alerts
Get Price Alerts
Also get hot deal alerts
No spam, no scams.
Disclosure: PricePlow relies on pricing from stores with which we have a business relationship. We work hard to keep pricing current, but you may find a better offer.
Posts are sponsored in part by the retailers and/or brands listed on this page.

Steel Dreams came out and wowed us with the diversity on this label!
4. Jarrow Formulas Sleep Optimizer

The added L-Tryptophan is a nice touch, and you can still add your own melatonin

Not to let NOW Foods be the only value-based vitamin brand with a great sleep product, Jarrow Formulas also puts together an exceptional product in their Sleep Optimizer.
1. Valerian Root (400mg)
2. L-Tryptophan (300mg)
3. Hops (100mg)
4. Lemon Balm (100mg)
5. GABA (100mg)
6. Melatonin (0.3mg)
So with Sleep Optimizer, not only do we get the valerian / hops combination that has so much research to it, we also have a small blast of tryptophan and GABA to help put you down faster.

Jarrow’s Sleep Optimizer is similar but different to NOW’s Sleep

And on top of that, our favorite – lemon balm, which, like hops, we find to be incredibly underrated.

What’s with the melatonin dose?

The melatonin dose may seem a bit odd, but for some users, that’s literally all it takes. And if you want to add 2mg or 3mg (or even 10mg) more, that’s not going to be a problem at all.

Melatonin has a very personalized dose – you need to see what works best for you – so with 0.3mg in a “general” sleep supplement like this one, there definitely won’t be any harm but it might be just enough to help out.

Whether you want this one or NOW Foods depends on if you want a bit less valerian and hops in exchange for lemon balm. You really can’t go wrong with either.

Jarrow Sleep Optimizer Deals and Alerts
Get Price Alerts
Also get hot deal alerts
No spam, no scams.
Disclosure: PricePlow relies on pricing from stores with which we have a business relationship. We work hard to keep pricing current, but you may find a better offer.
Posts are sponsored in part by the retailers and/or brands listed on this page.
5. Nature’s Way Melissa Leaves

Just one ingredient in this low-cost lemon balm sleep supplement!

This is a simple product that contains just one ingredient: 500mg of Melissa Leaves in each capsule. Melissa Leaves are otherwise known as lemon balm, one of the most under-utilized sleep aids.

You can read about lemon balm by clicking the link. We’re fans of Nature’s Way as we also use their Curcumin for Joint Pain (Curcumin Phytosome), and surprisingly, not many companies have a basic lemon balm / Melissa officinalis products. We’re not sure why, given their ridiculous sales numbers on Amazon.

As you’ll note, this product is also insanely cheap (it’s just a basic member of the mint family) and scores fantastic reviews.

So why doesn’t anyone know about it? Why isn’t it in more products? We’re honestly don’t know, given its wonderful effects. But we just love it – especially at that price.

Nature's Way Melissa Leaves
Get Price Alerts
Also get hot deal alerts
No spam, no scams.
Disclosure: PricePlow relies on pricing from stores with which we have a business relationship. We work hard to keep pricing current, but you may find a better offer.
Posts are sponsored in part by the retailers and/or brands listed on this page.
6. NutraBio ZMA

We trust NutraBio due to their near-insane approach to quality manufacturing practices.

We’ve talked a bit about ZMA so far, so it’s time we mention one of our top ZMA products!

ZMA is a trademark formula composed of zinc monomethionine and aspartate (30 mg), magnesium aspartate (450 mg), and vitamin B6 as pyridoxine hydrochloride (10.5 mg).

As discussed in the ZMA ingredient area, it’s the magnesium that’s helping user sleep the most – this is where America is definitely deficient. But the anecdotes of vivid dreams are backed up by research on vitamin B6.

Why NutraBio?

So, since all ZMA products are effectively the same, why NutraBio? Because this is a brand that cares about quality to a level of near-insanity.

NutraBio’s been around since 1996, and every one of their products has a 100% open formula. Even their powdered products state how much flavoring and “other ingredients” are inside – something unheard of in this industry!

Beyond that, their products are produced in their impeccable FDA-inspected and cGMP-compliant facility, they use independent lab testing to HPLC standards, and the ZMA is vegetarian, kosher-certified, non-GMO, and hypoallergenic.

After surveying the data, we trust NutraBio more than basically any other brand.

Pure Supplements. Pure Results. And they’ll back those supplements up with third party lab tests.

Why isn’t there a full ZMA dose in the other sleep suppelements?

To get 450mg of magnesium out of magnesium aspartate, you need a lot of product, which is why ZMA often comes in three or four capsules.

Also note the type of magnesium used here – aspartate. This form of magnesium simply tastes awful, and that’s why the above (and below) powder-based products don’t have this type/dose of magnesium. To flavor it, you have to add way so many masking agents you’d nearly double the scoop size!

Where to Buy NutraBio ZMA
Get Price Alerts
Also get hot deal alerts
No spam, no scams.
Disclosure: PricePlow relies on pricing from stores with which we have a business relationship. We work hard to keep pricing current, but you may find a better offer.
Posts are sponsored in part by the retailers and/or brands listed on this page.

ZMA is a trademark of SNAC System, Inc.

[This marks the end of the all-in-one product section. Below, you can continue reading about individual ingredients]

Best Sleep Aid Ingredients (based on personal testing)

One more question:

Do you want a natural herbal ingredient? (example: valerian root)
Do you want just a single-chemical compound ingredient? (example: melatonin or GABA)

Basically, this question is to separate the ‘naturalists’ from the ‘supplement junkies’ – you all know who you are!

What’s the difference?

Herbs are more natural, but may also have additional “constituents”. You’re not always sure how well the product is extracted/standardized for the compounds that actually work. One brand’s product may be far different from another’s.
Supplement compounds give you exactly what you want, but sometimes they lack the full spectrum support of an herb. These are more pure, and although they’re found in nature, they’re frequently synthesized in a clean lab.

We encourage you to read both of these sections, but for the sake of getting you to where you want to be, pick the path where you’re most comfortable.

No choice is “better” — the truth is that the best mixes often come from a well-formulated combination of both of these, listed in the products up above.

What kind of ingredient?

Herbal
I like it all-naturalSingle-Chemical Compounds
I like it pure

Single-Chemical Sleep Supplements

Note the differences in some of these ingredients’ effects:

Some induce sleep
Some improve sleep quality

Chances are, you’re looking for one over the other (or both), but not all ingredients do both things.

…and that is the dramatic end of the chemical compound section. You can click HERE to go back to the product side, or simply keep reading to see our list of herbal ingredients!

[This marks the end of the single-chemical ingredient section. Below, you can continue reading about herbal ingredients]

Herbal Sleep Supplements

Welcome to the herbal sleep aids section — the following natural herbs and extracts all show great promise for hard-sleepers. However, many of them also work in similar ways (ie through the GABA_A receptor), so it’s best to try just one at a time, unless otherwise noted.

Note the differences in some of these herbs’ effects:

Some induce sleep
Some improve sleep quality

Chances are, you’re looking for one over the other (or both), but not all ingredients do both things.

1. Lemon Balm

It looks like mint because it is part of the mint family. But when you crush these up… the effect is phenomenal

Known as Melissa officinalis, Lemon Balm is by far the most underrated herbal sleep supplement in the industry. If you haven’t tried it and you’re reading this, it’s due time you gave it a chance.

Lemon Balm both induces calmness^[56,57], diminishes anxiety,^[58,59] and may even improve cognition (but only when stressed).

The issue is that there aren’t a ton of studies specifically related to sleep – the first one shows an improvement in falling asleep, but it was secondary to the study’s real measurement of stress reduction (both were successful, though).^[58] The next best study was combined with valerian root^[59], which is a great sleep supplement on its own. However, it seems that the effect was synergistic / additive.^[60]

But anecdotally from your writer (and this is supported by various lemon balm supplement reviews)… lemon balm knocks us out quite hard. Given its low price, it’s definitely worth a shot.

What’s the best lemon balm dosage?

Insomnia parameters before and after 15 days of lemon balm treatment.^[58]

Traditionally, lemon balm was popular in the form of tea, and you can try that for an easy start. However, you don’t know what dose you’re getting with tea, while supplements have consistently measurable doses in capsules, allowing for you to fine-tune the amount.

The range that’s been studied successfully for calmness is 300mg-900mg^[56,57], with the higher ~1g doses working better for most.

1.5g of raw “Melissa leaves” have even shown antioxidant and DNA-protective effects with no mention of side effects. However, this larger dose is not from an extract – just raw leaves – so keep that in mind.

Any dose over 1.5g is simply not qualified by any research, so it’s prudent to stay below that.

Unfortunately, extract strength or standardizations is not discussed on many of these supplements. The main component seems to be rosmarinic acid,^[61] but there are several others involved, such as caffeic acid and melitric acid.^[62]

We see this is the next major sleep ingredient and hope more research and more specific products are on the way, but even the raw leaves and tea work fantastically.

Where to buy Lemon Balm Supplements
Get Price Alerts
Also get hot deal alerts
No spam, no scams.
Disclosure: PricePlow relies on pricing from stores with which we have a business relationship. We work hard to keep pricing current, but you may find a better offer.
Posts are sponsored in part by the retailers and/or brands listed on this page.
2. Valerian

No sleep guide would ever be complete without mentioning valerian root!

Hugely popular, but seems to work selectively for some individuals. Image courtesy Wikimedia Commons

The plant is officially named valeriana officinalis, and is also traditionally brewed in tea or simply eaten to relax and sedate.

This is definitely a supplement for falling asleep, but interestingly, if you look at the research, one may start to think it’s overrated. Studies have only confirmed it to have a minor quantitative effect.^[63-66]

However, those who love valerian argue adamantly for it, so it’s possible that it’s a supplement that works very well for select populations, and just a little for others.

In terms of sleep quality, two out of five studies measured and showed a noticeable improvement.^[63,66] But one other trial doesn’t show improvement in quality.^[67]

So ultimately, it seems like a hit-or-miss kind of supplement, but when it hits, it hits big.

What Valerian Dose?

Valerian outperformed placebo in ill patients (Pittsburgh Sleep Quality Index Overall Score, AUC), but not by as much as some would have hoped for.^[63]

450mg is the standard nighttime dose, but taken one hour before bedtime. It’s usually standardized to have roughly 1% valerenic acid.^[68]

If trying to have daytime sedation, go with lower doses of 150mg-300mg (with meals).

Beware too large of a dose!

Those who do not feel it at 450mg should not take much more. Hangover effects can definitely be felt in individuals who take higher doses (such as 750mg or higher).^[69]

The hangover effect, however, is not typically reported at the standard 450mg.

Valerian Supplement Prices
Get Price Alerts
Also get hot deal alerts
No spam, no scams.
Disclosure: PricePlow relies on pricing from stores with which we have a business relationship. We work hard to keep pricing current, but you may find a better offer.
Posts are sponsored in part by the retailers and/or brands listed on this page.
3. Lavender Oil / Aromatherapy

Lavender is actually an entire family of plants, and its use as an essential oil / aromatherapy induces a calming effect in practically every study performed.

Nearly intoxicating!

There’s a fair bit of science to support its use. Let’s take a look at the benefits:
- It increases feelings of relaxation when “inhaled” via aromatherapy.^[70-72]
  
  But most importantly from that first study, it actually showed physiological changes – brain wave functions also matched what the users reported!
- The first study cited above also showed it having sedative properties.^[70]
- Further physical changes shown: a lowering of heart rate!^[70,73] The first study also showed lowered blood pressure.
- Decreased anxiety in a few other studies not yet cited.^[71,74-77]
  
  Note that we couldn’t find a study that couldn’t measure a decrease in anxiety when it was measured.
Interesting to note that two of these studies were done in dental offices,^[71,76] notoriously known for being stressful environments for patients (despite how awesome it feels to have your teeth cleaned!)

Lavender Oil Aromatherapy is the way to go

Lavender works by showing a liking for the GABA receptor, which is the “downer” neurotransmitter. In the supplement single-ingredient/compound section of this page, GABA is listed as another great sleep aid.

This is also how Lemon Balm works, so the two may have some serious synergy since they work similarly^[78] but are used differently.

So while this isn’t a supplement like many of our other suggestions, but it works so well, it’s got to be mentioned.

It’s possible that topical application may also provide benefits^[79], but it’s tough to determine whether the effects are from inhalation or from actual absorption.

How to take it

As a supplement, ~100mg is a good starting point. However, we’re more into the aromatherapy method, which is a personal preference. Needless to say, if you can smell it, you’re likely getting the benefits, so don’t use too much at once. You can always add more.

You can also get a lavender oil massage to calm you down after a rough week of work.

Lavender and Lavender Oil
Get Price Alerts
Also get hot deal alerts
No spam, no scams.
Disclosure: PricePlow relies on pricing from stores with which we have a business relationship. We work hard to keep pricing current, but you may find a better offer.
Posts are sponsored in part by the retailers and/or brands listed on this page.
4. Hops Extract

You know how beer is brewed from hops, right?

Well, it turns out that this flowering plant (which is a relative of cannabis^[80]) is also a sedative and sleep agent!

Often seen in beer commercials… hops extract has a ton of sleep-enhancing properties!

It’s officially named Humulus lupulus L. (Cannabinaceae), and there’s actually a lot of research on its profile, but nobody really talks about it when it comes to the best sleep aids!

Perhaps one reason is because most sleep research has been performed on a valerian-hops combination, which confounds what we’re looking for here since we already know that valerian works for sleep. We’ll get back to that research in a second, but first, let’s look at an interesting hops-only study.

The study used non-alcoholic beer to determine how hops affected a group of 17 female nurses. They drank it with supper for 14 days, and it turns out, the hops improved sleep quality in the most important parameters!^[81]

Lots of research combined with valerian

The bad news is that this is all we have on hops alone, but back to the studies combined with valerian, there are several, including one performed on 184 adults^[82] that used 187mg valerian and 41.9mg hops (the standardizations are also shown, which is nice), and it worked as well as diphenhydramine (Benadryl), if not better.

“Traditionally used for nervousness and irritability”

Valerian/hops was also compared to a benzodiazepine solution, and performed incredibly well, while the benzos had the obvious side effects and withdrawal whereas that was not mentioned with the hops.^[83]

In a two-night sleep study, compared to placebo, the valerian/hops group spent a greater amount of time asleep, and more time in deep sleep.^[84]

Sleep disorder patients were similarly improved in a four week study,^[85] as well as another one^[86] and another one.^[87]

Get the point yet? Because this is such a great combination, we decided to bump hops up the list here!

How’s it work? Once again… through modulation of the brain’s GABA_A receptors!^[88-90]

When it comes to mice-based studies, it even works as an essential oil^[91] and put them to sleep for a solid eight hours^[92]… but we’re not sure if that’d stink your house up a bit too much like beer!

Even Quail (whose sleep cycles are similar to humans) love hops!^[93]

Hops Dosage

It always depends on the standardization, but ~40mg hops was cited in the study that shares the most information.^[82]

However, one of our favorite sleep supplements (in the products section) uses 150mg per capsule (with two-capsule servings), and other products come in 310mg serving sizes, so it’s likely that many have tried far greater doses.

Hops Extract Supplements
Get Price Alerts
Also get hot deal alerts
No spam, no scams.
Disclosure: PricePlow relies on pricing from stores with which we have a business relationship. We work hard to keep pricing current, but you may find a better offer.
Posts are sponsored in part by the retailers and/or brands listed on this page.
5. Chamomile

Another popular herb: when chamomile leaves are created into supplements (using a basic aqueous extract), they’ve shown promise in everything from calming nerves and reducing anxiety to treating nightmares and other sleep problems!^[94,95]

Chamomile supplements come in raw flower types (like the one shown above) or a standardized extract for more potency

It’s normally taken as a tea, and has been successful at that. In one study where researchers were measuring cardiovascular changes, ten of the twelve subjects quickly fell into deep sleep after drinking it^[96] – but that study wasn’t fully controlled.

Chamomile tea is extremely easy to find, but the one issue is that tea might cause you to wake up and urinate if you drink them before bed. Avoiding that issue is one benefit that supplemental chamomile has over tea.

The most involved study was double-blinded, placebo-controlled, and had 34 patients between 18-65 years old who were diagnosed with insomnia for at least six months. They took 270mg chamomile (or placebo) daily for 28 days. The good news is that the subjects receiving chamomile had moderate effects in the time it took to fall asleep and the number of times they woke up.^[97] The bad news is that the changes did not reach statistical significance, so the effect is likely a light one.

Research in mice shows that the effect is mostly “hypnotic”, and works like certain prescription drugs (albeit naturally).^[98]

Other similar research shows anxiolytic (anti-anxiety) properties.^[99]

Overall, the effects seem to be moderate, but if you’re looking for something natural to just “take the edge off”, chamomile is a nice, light way to start – and you just might have some tea in your pantry that you forgot about.

Chamomile Supplements
Get Price Alerts
Also get hot deal alerts
No spam, no scams.
Disclosure: PricePlow relies on pricing from stores with which we have a business relationship. We work hard to keep pricing current, but you may find a better offer.
Posts are sponsored in part by the retailers and/or brands listed on this page.
6. Magnolia Bark

Officially known as magnolia officinalis, magnolia bark comes to us from traditional Chinese medicine, where it was used for its neuroprotective and relaxing effects.

The main components are two compounds known as Honokiol and Magnolol.

Everyone talks about lavender oil aromatherapy, but why not try magnolia oil?

Like many of the above ingredients (Lemon Balm, Valerian, Chamomile, Hops), Magnolia provides its anti-anxiety effect via the GABA_A receptors.^[100]

Quite low doses were able to enhance sleep in mice, and worked in a “pentobarbital” fashion (ie, like a short-acting barbiturate).^[101] This was first noted by modern scientists in 1982^[102], but clearly has a deeper historical use than that.

The good news for some, but bad news for others, is that when studies were performed in a setting where researchers did not want the subjects to fall asleep – the subjects didn’t.^[100] This means that the effect is more of an anxiolytic one than a sedative one.

Magnolia Dose: It’s about the Honokiol and Magnolol!

That’s about as far as the research currently goes. However, magnolia supplements at around 400mg (at around 2% honokiol, yielding 8mg honokiol) rate very well.

There are also some supplements that have a far higher honokiol + magnolol (such as 95% between the two of them) which requires far less dose. Start lighter than what is recommended and slowly move up. These are reported to work very effectively, yet without the addiction!

Magnolia Bark Extract Supplements
Get Price Alerts
Also get hot deal alerts
No spam, no scams.
Disclosure: PricePlow relies on pricing from stores with which we have a business relationship. We work hard to keep pricing current, but you may find a better offer.
Posts are sponsored in part by the retailers and/or brands listed on this page.
7. Passion Flower

One amazing looking flower. Courtesy Wikimedia

Also known as Passiflora Incarnata, passionflower has successful studies behind it with regards sleep quality from low doses of tea.^[103]

The above study cited calls it an “herbal sedative, anxiolytic, and a popular sleep aid used for the treatment of sleep disturbance”. While the research was self-reported by 41 participants, those who received passion flower instead of placebo scored significantly better on six different sleep measures.

What we love about this study is that it was double-blinded, placebo-controlled, and was a crossover study – it was repeated so that those that received placebo received the passionflower the next time, and there was a one week “washout” as well.

Like several other supplements in this section, the active compounds have an affinity for the GABA_A receptors in the brain, but GABA_B is also selected with passionflower^[104], so it may actually work for more people than the others. Also like the others, it has anxiolytic activity^[105-107] but shouldn’t compromise motor activity,^[106] although some users report that it feels like it does.

Passiflora Incarnata!

In mice, an aqueous extract (such as one you’d receive in a supplement) had sedative properties – the mice on passionflower didn’t want to climb as many steps in a test, and were able to fall asleep faster.^[108]

The most common use of this type of tea is with those who have frequent sleep disturbance – ie, several small wake-up periods. If that sounds like you, passion flower tea might be a good idea. Just make sure you hit the restroom before going down!

Passion Flower supplements are generally very cheap – cheaper than most others on this site – so the mild action could be a great starting point for those who wake up a bit too frequently.

However, the best study in terms of sleep was with tea, so consider drinking it before bed.

Passion Flower Supplements
Get Price Alerts
Also get hot deal alerts
No spam, no scams.
Disclosure: PricePlow relies on pricing from stores with which we have a business relationship. We work hard to keep pricing current, but you may find a better offer.
Posts are sponsored in part by the retailers and/or brands listed on this page.
8. Bacopa Monnieri

Bacopa is a cognitive enhancing herb that may improve memory formation on top of its anti-anxiety properties.

Bacopa Monnieri has been coming on strong as a relaxing brain booster, which it’s great at. But in terms of sleep, it’s a bit of a shot in the dark. Image courtesy Wikimedia

It’s primarily used for its cognitive benefits,^[109-112] it also seems to reduce rises in anxiety (although it might not actually reduce it).^[110,113]

The issue is that there are no studies actually related to sleep, despite the ones showing anxiolytic effects. However, there’s been a lot of anecdotal reports that it sometimes makes users sleepy.

It’s postulated that the bacosides from bacopa are involved in the serotonin systems, and it may reduce the amount of norepinephrine released, which can make you feel more tired. These reviews seem to happen when users take it over the course of time – you might not have immediate effects.

On the other end of the coin, some users report having trouble staying asleep with this. The best demographic to try this are those who are chronically anxious.

Bacopa Dosage

The standard Bacopa monnieri dose is 300mg. However, it all depends on the bacoside percentage, since that is the active compound.

Bacopa Supplements
Get Price Alerts
Also get hot deal alerts
No spam, no scams.
Disclosure: PricePlow relies on pricing from stores with which we have a business relationship. We work hard to keep pricing current, but you may find a better offer.
Posts are sponsored in part by the retailers and/or brands listed on this page.
9. Mucuna Pruriens

Mucuna Pruriens is popular for its growth hormone boosting properties. But can it help you sleep? Courtesy Wikimedia

For one of our final “safe” sleep agents, we discuss mucuna pruriens, which is also known as velvet bean.

Many of mucuna’s users actually use it for the growth hormone boosting properties of its primary constituent, L-Dopa. However, when taking a mucuna supplement that has a “broader” spectrum — ie. standardized to 50% L-Dopa, users have anecdotally reported better sleep too!

With all that said, there’s not much research to back these stories up. Some circumstantial evidence shows that L-Dopa reduces bruxism (when you grind your teeth).^[34] So if that’s an issue that’s affecting your sleep (not to mention your gum, bone, and brain health), consider mucuna or L-Dopa.

On top of that, L-Dopa has been shown to reduce cortisol levels.^[36]

On the other hand, if taken during the day, 200mg may excite some users, but may sedate others,^[38] so there seems to be some personalization to its use.

It’s worth trying, especially if you’re an athlete looking for a bit of a recovery boost from the potentially improved GH levels.

Mucuna Pruriens Dosage

250mg-500mg before bed should do. We’re typically looking for 20-50% L-Dopa when it comes to sleep – it might be the other compounds in mucuna outside of the L-Dopa that bring the benefits.

Mucuna Pruriens
Get Price Alerts
Also get hot deal alerts
No spam, no scams.
Disclosure: PricePlow relies on pricing from stores with which we have a business relationship. We work hard to keep pricing current, but you may find a better offer.
Posts are sponsored in part by the retailers and/or brands listed on this page.
10. What about Marijuana?

Of course someone’s going to ask about cannabis, likely even do a Ctrl-F and search for it.

The first thing we have to note is the legality. Don’t break laws, wherever you live.

But for some of you, it is legal, so is it an option? The answer is yes — but it’s obviously not for everyone, and the sporadic research backs that up.

The caveat of cannabis

It’s very very difficult to arrive at a science-backed decision on pot use. On this site, we like to talk about supplements, open ingredient formulas, and compound standardizations. Put simply, we like to know exactly what we’re ingesting.

Unfortunately, with cannabis, there are currently no quality standardizations. Even within a certain strain of weed, there is a lot of variance. This makes it extremely difficult to get consistent results, and the scientific and medical communities as a whole won’t take it as seriously until that problem is remedied.

Know your strains – you want indica

Don’t go smoking the ‘uppity’ stuff and think you’re going to automatically sleep well!

The next thing to state is that you need to get the appropriate strain for your needs. You do not want an “uppity”, “creative” genus of cannabis. That is cannabis sativa – and that’s not for readers of this page.

In the case of sleep, what you want is cannabis indica, which is more relaxing and calming.^[114] This is the kind that will melt you into the couch more, so to speak. Interestingly, the original citation about this was made as far back as 1785.^[115]

In terms of sleep studies, given the problems outlined above, it’s not surprising that most of them are pretty weak, scientifically. They’re also frequently biased by both sides of the pot lobby.

The results are mixed, but are actually mostly negative:
1. A meta-analysis of 39 publications overall found mixed results with varying effects on sleep.^[116] Although sleep duration was roughly the same, many individuals with diseases did have fewer sleep disturbances.
2. Another meta-analysis showed that most users experience decreased slow-wave sleep (deep sleep), as well as a decrease in REM sleep.^[117] The pattern gets worse for users who chronically use marijuana.
3. Multiple sclerosis patients had improved sleep parameters from pure THC or cannabis extracts over a 15 week period.^[118]
4. Healthy volunteers using either 5mg or 15mg a THC nasal spray, THC + CBD spray, or placebo showed that wakefulness was increased in the higher THC + CBD dose, while the THC strain had no effect.^[119]
  
  Point being, CBD seems to be the more ‘alert’ compound, whereas THC is not, so if you have a way of selecting, you’ll want a lower CBD strain.
Despite what this guy (and his brethren) want you to think, marijuana is not a cure-all for everything – sleep included. But it may help certain individuals with certain diseases.

Obviously, it’s very difficult to placebo control a study here. But worse, we really don’t have enough information as to what strains were used during this research – if the ineffective studies were using sativa strains… it makes the whole study a moot point because insomniacs don’t typically want sativa!

So, in general, if you’re a typical person who can’t sleep, marijuana doesn’t seem to be the cure-all that so many potheads like to preach. It does, however, show a ton of promise for certain groups of sick individuals.

If it’s legal where you live, go to a reputable dispensary and ask for something mild to help you sleep. You might enjoy it, but don’t expect miracles.

Fīnis!

That brings us to the glorious end of our “best sleep aid buyer’s guide” – we hope you’ve enjoyed it!

If you liked this page, you may enjoy our other similar buyer’s guides (which are even more tailored to your requirements):

You can also sign up for price drop alerts on our entire “Can’t Sleep” category below, which will sign you up for our newsletter and regular contests we have!

References

Kessler, Ronald C. et al. “Insomnia and the Performance of US Workers: Results from the America Insomnia Survey.” Sleep 34.9 (2011): 1161–1171. PMC; Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3157657/
Roth, Thomas. “Insomnia: Definition, Prevalence, Etiology, and Consequences.” Journal of Clinical Sleep Medicine : JCSM : official publication of the American Academy of Sleep Medicine 3.5 Suppl (2007): S7–S10.; Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1978319/
Van Geijlswijk, Ingeborg M. et al. “Evaluation of Sleep, Puberty and Mental Health in Children with Long-Term Melatonin Treatment for Chronic Idiopathic Childhood Sleep Onset Insomnia.” Psychopharmacology 216.1 (2011): 111–120. PMC; Retrieved from https://pubmed.ncbi.nlm.nih.gov/21340475
Lemoine, P; Prolonged-release melatonin improves sleep quality and morning alertness in insomnia patients aged 55 years and older and has no withdrawal effects. Journal of Sleep Research, 16: 372–380 (2007); Retrieved from https://onlinelibrary.wiley.com/doi/10.1111/j.1365-2869.2007.00613.x/full
Luthringer, R; The effect of prolonged-release melatonin on sleep measures and psychomotor performance in elderly patients with insomnia.; Int Clin Psychopharmacol. 2009 September; 24(5): 239–249.; Retrieved from https://pubmed.ncbi.nlm.nih.gov/19584739
Hack, L; The Effects of Low-Dose 0.5-mg Melatonin on the Free-Running Circadian Rhythms of Blind Subjects; J Biol Rhythms October 2003 18: 420-429; Retrieved from https://jbr.sagepub.com/cgi/pmidlookup?view=long&pmid=14582858
Robert L. Sack; Entrainment of Free-Running Circadian Rhythms by Melatonin in Blind People; N Engl J Med 2000; 343:1070-1077 October 12, 2000 DOI: 10.1056/NEJM200010123431503; Retrieved from https://www.nejm.org/doi/full/10.1056/NEJM200010123431503#t=article
Herxheimer A, Petrie KJ. Melatonin for the prevention and treatment of jet lag. Cochrane Database of Systematic Reviews 2002, Issue 2. Art. No.: CD001520. DOI: 10.1002/14651858.CD001520; Retrieved from https://pubmed.ncbi.nlm.nih.gov/12076414
Van Geijlswijk, Ingeborg M. et al. “Evaluation of Sleep, Puberty and Mental Health in Children with Long-Term Melatonin Treatment for Chronic Idiopathic Childhood Sleep Onset Insomnia.” Psychopharmacology 216.1 (2011): 111–120; Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3111733/
Lemoine, Patrick et al. “Prolonged-Release Melatonin for Insomnia – an Open-Label Long-Term Study of Efficacy, Safety, and Withdrawal.” Therapeutics and Clinical Risk Management 7 (2011): 301–311; Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3150476/
Claustrat, B; Melatonin and jet lag: confirmatory result using a simplified protocol.; Service de Radiopharmacie et Radioanalyse, Hôpital Neuro-Cardiologique; 1992; Retrieved from https://pubmed.ncbi.nlm.nih.gov/1457626
Petrie, K; A double-blind trial of melatonin as a treatment for jet lag in international cabin crew; Department of Psychiatry and Behavioural Science, Auckland University Medical School; 1993; Retrieved from https://pubmed.ncbi.nlm.nih.gov/8513037
Voordouw, B; Melatonin and melatonin-progestin combinations alter pituitary-ovarian function in women and can inhibit ovulation.; Center for Reproductive Medicine and Breast Cancer Prevention, Dijkzigt University Hospital; 1992; Retrieved from https://pubmed.ncbi.nlm.nih.gov/1727807
Ford, E; Dietary Magnesium Intake in a National Sample of U.S. Adults; Division of Adult and Community Health, National Center for Chronic Disease Prevention and Health Promotion, Centers for Disease Control and Prevention; 2003; Retrieved from https://jn.nutrition.org/content/133/9/2879.long
Held, K; Oral Mg(2+) supplementation reverses age-related neuroendocrine and sleep EEG changes in humans.; Max Planck Institute of Psychiatry; 2002; Retrieved from https://pubmed.ncbi.nlm.nih.gov/12163983
Nielsen, F; Magnesium supplementation improves indicators of low magnesium status and inflammatory stress in adults older than 51 years with poor quality sleep.; United States Department of Agriculture, Agricultural Research Service, Grand Forks Human Nutrition Research Center; 2010; Retrieved from https://pubmed.ncbi.nlm.nih.gov/21199787
Sato-Mito, N; The midpoint of sleep is associated with dietary intake and dietary behavior among young Japanese women.; Department of Food and Life Science, Azabu University; 2011; Retrieved from https://pubmed.ncbi.nlm.nih.gov/21296614
Takase, B; Effect of chronic stress and sleep deprivation on both flow-mediated dilation in the brachial artery and the intracellular magnesium level in humans.; National Defense Medical College, Internal Medicine-1; 2004; Retrieved from https://pubmed.ncbi.nlm.nih.gov/15119699
Ebben, M; Effects of pyridoxine on dreaming: a preliminary study.; Retrieved from https://pubmed.ncbi.nlm.nih.gov/11883552
Pace-Schott, E; SSRI treatment suppresses dream recall frequency but increases subjective dream intensity in normal subjects.; Laboratory of Neurophysiology, Department of Psychiatry, Harvard Medical School; 2001; Retrieved from https://onlinelibrary.wiley.com/doi/10.1046/j.1365-2869.2001.00249.x/full
Inagawa, K; Subjective effects of glycine ingestion before bedtime on sleep quality; Sleep and Biological Rhythms, 4: 75–77; 2006; Retrieved from https://onlinelibrary.wiley.com/doi/10.1111/j.1479-8425.2006.00193.x/abstract
Yamadera, W; Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes; Sleep and Biological Rhythms, 5: 126–131; 2007; Retrieved from https://onlinelibrary.wiley.com/doi/10.1111/j.1479-8425.2007.00262.x/abstract
Bannai, Makoto et al. “The Effects of Glycine on Subjective Daytime Performance in Partially Sleep-Restricted Healthy Volunteers.” Frontiers in Neurology 3 (2012): 61; Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3328957/
Gottesmann, C; GABA mechanisms and sleep.; Laboratoire de Psychophysiologie, Faculté des Sciences, Université de Nice-Sophia Antipolis; 2002; Retrieved from https://pubmed.ncbi.nlm.nih.gov/11983310
Nguyen, Tin Quang, Chang-Lin Liang, and Gerald A. Marks. “GABAA Receptors Implicated in REM Sleep Control Express a Benzodiazepine Binding Site.” Brain research 1527 (2013): 10.1016/j.brainres.2013.06.037; Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3839793/
Abdou, A; Relaxation and immunity enhancement effects of gamma-aminobutyric acid (GABA) administration in humans.; Department of Research and Development, Pharma Foods International Co. Ltd.; Retrieved from https://pubmed.ncbi.nlm.nih.gov/16971751
Yoto, A; Oral intake of γ-aminobutyric acid affects mood and activities of central nervous system during stressed condition induced by mental tasks.; Laboratory of Nutritional Biochemistry and Global COE Program, University of Shizuoka, School of Food and Nutritional Sciences; 2012; Retrieved from https://pubmed.ncbi.nlm.nih.gov/22203366
Shell, W; A randomized, placebo-controlled trial of an amino acid preparation on timing and quality of sleep.; Targeted Medical Pharma, Inc; 2010; Retrieved from https://pubmed.ncbi.nlm.nih.gov/19417589
Goldberg, Joel S. “Selected Gamma Aminobutyric Acid (GABA) Esters May Provide Analgesia for Some Central Pain Conditions.” Perspectives in Medicinal Chemistry 4 (2010); Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2918363/
Higashiyama, A; Effects of l-theanine on attention and reaction time response; University of Shiga Prefecture, Human Culture Department; 2010; Retrieved from https://www.sciencedirect.com/science/article/pii/S1756464611000351
Lu, K; The acute effects of L-theanine in comparison with alprazolam on anticipatory anxiety in humans; Human Psychopharmacology, 19 7: 457-465; 2004;; Retrieved from https://espace.library.uq.edu.au/view/UQ:284103
Lyon, M; The effects of L-theanine (Suntheanine) on objective sleep quality in boys with attention deficit hyperactivity disorder (ADHD): a randomized, double-blind, placebo-controlled clinical trial.; Altern Med Rev. 2011 Dec;16(4):348-54.; Retrieved from https://www.altmedrev.com/publications/16/4/348.pdf
Kang, Ki Sung et al. “Dual Beneficial Effects of (-)-Epigallocatechin-3-Gallate on Levodopa Methylation and Hippocampal Neurodegeneration: In Vitro and In Vivo Studies.” Ed. Howard E. Gendelman. PLoS ONE 5.8 (2010); Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2916818/
Lobbezoo, F; The effect of catecholamine precursor L-dopa on sleep bruxism: a controlled clinical trial.; Mov Disord. 1997 Jan;12(1):73-8.; Retrieved from https://pubmed.ncbi.nlm.nih.gov/8990057
Root, A; Effect of L-dihydroxyphenylalanine upon serum growth hormone concentrations in children and adolescents.; J Pediatr. 1972 Oct;81(4):808-13.; Retrieved from https://pubmed.ncbi.nlm.nih.gov/5074361
Boden, G; Influence of levodopa on serum levels of anterior pituitary hormones in man.; Neuroendocrinology. 1972;10(5):309-15.; Retrieved from https://pubmed.ncbi.nlm.nih.gov/4350777
Lee, E; Growth hormone response to L-dopa and pyridostigmine in women with polycystic ovarian syndrome.; Fertil Steril. 1993 Jul;60(1):53-7.; Retrieved from https://pubmed.ncbi.nlm.nih.gov/8513959
Micallef-Roll, J; Levodopa-induced drowsiness in healthy volunteers: results of a choice reaction time test combined with a subjective evaluation of sedation.; Clin Neuropharmacol. 2001 Mar-Apr;24(2):91-4.; Retrieved from https://pubmed.ncbi.nlm.nih.gov/11307043
Scholz H, Trenkwalder C, Kohnen R, Kriston L, Riemann D, Hornyak M. Levodopa for the treatment of restless legs syndrome. Cochrane Database of Systematic Reviews 2011; Retrieved from https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0013513/
Benes, H; Rapid onset of action of levodopa in restless legs syndrome: a double-blind, randomized, multicenter, crossover trial.; Sleep. 1999 Dec 15;22(8):1073-81.; Retrieved from https://pubmed.ncbi.nlm.nih.gov/10617168
Horita, H; Effects of levodopa on nocturnal penile tumescence: a preliminary study.; J Androl. 1998 Sep-Oct;19(5):619-24.; Retrieved from https://pubmed.ncbi.nlm.nih.gov/9796623
Shell, W; A randomized, placebo-controlled trial of an amino acid preparation on timing and quality of sleep.; Am J Ther. 2010 Mar-Apr;17(2):133-9.; Retrieved from https://pubmed.ncbi.nlm.nih.gov/19417589
Bruni, O; L-5-Hydroxytryptophan treatment of sleep terrors in children.; Eur J Pediatr. 2004 Jul;163(7):402-7. Epub 2004 May 14.; Retrieved from https://pubmed.ncbi.nlm.nih.gov/15146330
Schruers, K; Acute L-5-hydroxytryptophan administration inhibits carbon dioxide-induced panic in panic disorder patients.; Psychiatry Res. 2002 Dec 30;113(3):237-43.; Retrieved from https://pubmed.ncbi.nlm.nih.gov/12559480
Maron, E; The effect of 5-hydroxytryptophan on cholecystokinin-4-induced panic attacks in healthy volunteers.; Retrieved from https://pubmed.ncbi.nlm.nih.gov/15260907
Wurtman, R; The mammalian pineal as a neuroendocrine transducer.; Recent Prog Horm Res. 1969;25:493-522.; Retrieved from https://pubmed.ncbi.nlm.nih.gov/4391290
Young, Simon N. “Acute Tryptophan Depletion in Humans: A Review of Theoretical, Practical and Ethical Aspects.” Journal of Psychiatry & Neuroscience : JPN 38.5 (2013): 294–305; Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3756112/
Fernstrom, J; Brain serotonin content: increase following ingestion of carbohydrate diet.; Science. 1971 Dec 3;174(4013):1023-5.; Retrieved from https://pubmed.ncbi.nlm.nih.gov/5120086
Wurtman, R; Effects of normal meals rich in carbohydrates or proteins on plasma tryptophan and tyrosine ratios; American Society for Clinical Nutrition; 2003; Retrieved from https://ajcn.nutrition.org/content/77/1/128.long
Afaghi, A; High-glycemic-index carbohydrate meals shorten sleep onset.; American Journal of Clinical Nutrition; 2007 Feb;85(2):426-30.; Retrieved from https://pubmed.ncbi.nlm.nih.gov/17284739
Alchantis, M; Frontal brain lobe impairment in obstructive sleep apnoea: a proton MR spectroscopy study; Sleep Laboratory, Pulmonary Dept, University of Athens Medical School, “SOTIRIA” Hospital for Diseases of the Chest, 2Sleep Laboratory, “Sismanoglio” Hospital; 2004; Retrieved from https://erj.ersjournals.com/content/24/6/980.long
Greco, M; Choline acetyltransferase expression during periods of behavioral activity and across natural sleep-wake states in the basal forebrain.; Neuroscience. 1999;93(4):1369-74.; Retrieved from https://pubmed.ncbi.nlm.nih.gov/10501461
Yamuy, J; Induction of rapid eye movement sleep by neurotrophin-3 and its co-localization with choline acetyltransferase in mesopontine neurons.; Neuroscience. 2002;115(1):85-95.; Retrieved from https://pubmed.ncbi.nlm.nih.gov/12401324
Ancoli-Israel, S; Effects of galantamine versus donepezil on sleep in patients with mild to moderate Alzheimer disease and their caregivers: a double-blind, head-to-head, randomized pilot study.; Alzheimer Dis Assoc Disord. 2005 Oct-Dec;19(4):240-5.; Retrieved from https://pubmed.ncbi.nlm.nih.gov/16327351
Chankrachang, S; The effect of Galantamine on sleep quality in Thai Alzheimer’s disease patients.; Journal of Medical Association Thailand. 2008 Sep;91(9):1343-9.; Retrieved from https://pubmed.ncbi.nlm.nih.gov/18843862
Kennedy; D; Attenuation of laboratory-induced stress in humans after acute administration of Melissa officinalis (Lemon Balm).; Psychosom Med. 2004 Jul-Aug;66(4):607-13.; Retrieved from https://pubmed.ncbi.nlm.nih.gov/15272110
Kennedy, D; Modulation of mood and cognitive performance following acute administration of Melissa officinalis (lemon balm).; Pharmacol Biochem Behav. 2002 Jul;72(4):953-64.; Retrieved from https://pubmed.ncbi.nlm.nih.gov/12062586
Cases, Julien et al. “Pilot Trial of Melissa Officinalis L. Leaf Extract in the Treatment of Volunteers Suffering from Mild-to-Moderate Anxiety Disorders and Sleep Disturbances.” Mediterranean Journal of Nutrition and Metabolism 4.3 (2011): 211–218; Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3230760/
Dimpfel, W; Effects of lozenge containing lavender oil, extracts from hops, lemon balm and oat on electrical brain activity of volunteers.; Eur J Med Res. 2004 Sep 29;9(9):423-31.; Retrieved from https://pubmed.ncbi.nlm.nih.gov/15546807
Cerny, A; Tolerability and efficacy of valerian/lemon balm in healthy volunteers (a double-blind, placebo-controlled, multicentre study); Fitoterapia; Volume 70, Issue 3, 1 June 1999, Pages 221–228; Retrieved from https://www.sciencedirect.com/science/article/pii/S0367326X99000180
Barros, L; Phenolic profiles of cultivated, in vitro cultured and commercial samples of Melissa officinalis L. infusions.; Food Chem. 2013 Jan 1;136(1):1-8; Retrieved from https://pubmed.ncbi.nlm.nih.gov/23017385
Agata, I; Melitric acids A and B, caffeic acid derivatives trimeric new from Melissa officinalis; Higashi Nippon Gakuen Univ., fac. pharmaceutical sci.; Retrieved from https://cat.inist.fr/?aModele=afficheN&cpsidt=3949202
Barton, Debra L. et al. “The Use of Valeriana Officinalis (Valerian) in Improving Sleep in Patients Who Are Undergoing Treatment for Cancer: A Phase III Randomized, Placebo-Controlled, Double-Blind Study: NCCTG Trial, N01C5.” The journal of supportive oncology 9.1 (2011): 24–31; Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3052692/
Leathwood, P; Aqueous Extract of Valerian Reduces Latency to Fall Asleep in Man; Planta Med 1985; 51(2): 144-148; Retrieved from https://www.thieme-connect.com/DOI/DOI?10.1055/s-2007-969430
Fernandez-San-Martin, M; Effectiveness of Valerian on insomnia: a meta-analysis of randomized placebo-controlled trials; Sleep Med. 2010 Jun;11(6):505-11; Retrieved from https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0029810/
Taavoni, S; Effect of valerian on sleep quality in postmenopausal women: a randomized placebo-controlled clinical trial.; Menopause. 2011 Sep;18(9):951-5; Retrieved from https://pubmed.ncbi.nlm.nih.gov/21775910
Taibi, D; A feasibility study of valerian extract for sleep disturbance in person with arthritis.; Retrieved from https://brn.sagepub.com/content/10/4/409.long
Navarrete, A; Chemical fingerprinting of valeriana species: simultaneous determination of valerenic acids, flavonoids, and phenylpropanoids using liquid chromatography with ultraviolet detection.; J AOAC Int. 2006 Jan-Feb;89(1):8-15; Retrieved from https://pubmed.ncbi.nlm.nih.gov/16512222
Pakseresht, S; Extract of valerian root (Valeriana officinalis L.) vs. placebo in treatment of obsessive-compulsive disorder: a randomized double-blind study.; J Complement Integr Med. 2011 Oct 11; Retrieved from https://pubmed.ncbi.nlm.nih.gov/22718671
Sayorwan, W; The effects of lavender oil inhalation on emotional states, autonomic nervous system, and brain electrical activity.; J Med Assoc Thai. 2012 Apr;95(4):598-606.; Retrieved from https://pubmed.ncbi.nlm.nih.gov/22612017
Lehrner, J; Ambient odors of orange and lavender reduce anxiety and improve mood in a dental office.; Physiol Behav. 2005 Sep 15;86(1-2):92-5.; Retrieved from https://pubmed.ncbi.nlm.nih.gov/16095639
Field, T; Lavender bath oil reduces stress and crying and enhances sleep in very young infants.; Early Hum Dev. 2008 Jun;84(6):399-401.; Retrieved from https://pubmed.ncbi.nlm.nih.gov/18053656
Chien, L; The Effect of Lavender Aromatherapy on Autonomic Nervous System in Midlife Women with Insomnia; Evidence-Based Complementary and Alternative Medicine Volume 2012 (2012), Article ID 740813; Retrieved from https://www.hindawi.com/journals/ecam/2012/740813/
Woelk, H; A multi-center, double-blind, randomised study of the Lavender oil preparation Silexan in comparison to Lorazepam for generalized anxiety disorder.; Phytomedicine. 2010 Feb;17(2):94-9; Retrieved from https://pubmed.ncbi.nlm.nih.gov/19962288
Uehleke, B; Phase II trial on the effects of Silexan in patients with neurasthenia, post-traumatic stress disorder or somatization disorder.; Phytomedicine. 2012 Jun 15;19(8-9):665-71; Retrieved from https://pubmed.ncbi.nlm.nih.gov/22475718
Kritsidima, M; The effects of lavender scent on dental patient anxiety levels: a cluster randomised-controlled trial.; Community Dent Oral Epidemiol. 2010 Feb;38(1):83-7; Retrieved from https://pubmed.ncbi.nlm.nih.gov/19968674
Kasper, S; Silexan, an orally administered Lavandula oil preparation, is effective in the treatment of ‘subsyndromal’ anxiety disorder: a randomized, double-blind, placebo controlled trial.; Int Clin Psychopharmacol. 2010 Sep;25(5):277-87; Retrieved from https://pubmed.ncbi.nlm.nih.gov/20512042
Huang, L; Pharmacological profile of essential oils derived from Lavandula angustifolia and Melissa officinalis with anti-agitation properties: focus on ligand-gated channels.; J Pharm Pharmacol. 2008 Nov;60(11):1515-22; Retrieved from https://pubmed.ncbi.nlm.nih.gov/18957173
Hagvall, L; Lavender oil lacks natural protection against autoxidation, forming strong contact allergens on air exposure.; Contact Dermatitis. 2008 Sep;59(3):143-50; Retrieved from https://pubmed.ncbi.nlm.nih.gov/18759894
Harbison, M; BeerSci: What’s the Connection Between Hops and Marijuana?; Popular Science; November 15, 2012; Retrieved from https://www.popsci.com/science/article/2012-11/beersci-marijuana-related-hops
Franco, Lourdes et al. “The Sedative Effect of Non-Alcoholic Beer in Healthy Female Nurses.” Ed. Georges Chapouthier. PLoS ONE 7.7 (2012); Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3399866/
Morin, C; Valerian-hops combination and diphenhydramine for treating insomnia: a randomized placebo-controlled clinical trial.; Sleep. 2005 Nov;28(11):1465-71; Retrieved from https://pubmed.ncbi.nlm.nih.gov/16335333
Schmitz, M; Comparative study for assessing quality of life of patients with exogenous sleep disorders (temporary sleep onset and sleep interruption disorders) treated with a hops-valarian preparation and a benzodiazepine drug; ; Retrieved from https://pubmed.ncbi.nlm.nih.gov/9757514
Dimpfel, W; Sleep improving effects of a single dose administration of a valerian/hops fluid extract – a double blind, randomized, placebo-controlled sleep-EEG study in a parallel design using electrohypnograms.; Eur J Med Res. 2008 May 26;13(5):200-4; Retrieved from https://pubmed.ncbi.nlm.nih.gov/18559301
Koetter, U; A randomized, double blind, placebo-controlled, prospective clinical study to demonstrate clinical efficacy of a fixed valerian hops extract combination (Ze 91019) in patients suffering from non-organic sleep disorder.; Phytother Res. 2007 Sep;21(9):847-51.; Retrieved from https://pubmed.ncbi.nlm.nih.gov/17486686
Ross, S; Sleep disorders: a single dose administration of valerian/hops fluid extract (dormeasan) is found to be effective in improving sleep.; Holist Nurs Pract. 2009 Jul-Aug;23(4):253-6; Retrieved from https://pubmed.ncbi.nlm.nih.gov/19574763
Salter, S; Treating primary insomnia – the efficacy of valerian and hops.; Aust Fam Physician. 2010 Jun;39(6):433-7; Retrieved from https://www.racgp.org.au/download/documents/AFP/2010/June/201006salter.pdf
Zanoli, P; Pharmacognostic and pharmacological profile of Humulus lupulus L.; J Ethnopharmacol. 2008 Mar 28;116(3):383-96; Retrieved from https://pubmed.ncbi.nlm.nih.gov/18308492
Aoshima, H; Effects of beer and hop on ionotropic gamma-aminobutyric acid receptors.; J Agric Food Chem. 2006 Apr 5;54(7):2514-9; Retrieved from https://pubmed.ncbi.nlm.nih.gov/16569037
Zanoli, P; Evidence that the beta-acids fraction of hops reduces central GABAergic neurotransmission.; J Ethnopharmacol. 2007 Jan 3;109(1):87-92; Retrieved from https://pubmed.ncbi.nlm.nih.gov/16920300
Wohlfart, R; The sedative-hypnotic action of hops. 4. Pharmacology of the hop substance 2-methyl-3-buten-2-ol; Planta Med. 1983 Jun;48(2):120-3.; Retrieved from https://pubmed.ncbi.nlm.nih.gov/6611749
Hansel, R; Sedative-hypnotic compounds in the exhalation of hops, II; Z Naturforsch C. 1980 Nov-Dec;35(11-12):1096-7; Retrieved from https://pubmed.ncbi.nlm.nih.gov/7210807
Franco, L; The sedative effects of hops (Humulus lupulus), a component of beer, on the activity/rest rhythm; Acta Physiol Hung. 2012 Jun;99(2):133-9; Retrieved from https://www.akademiai.com/doi/abs/10.1556/APhysiol.99.2012.2.6?url_ver=Z39.88-2003
Srivastava, Janmejai K, Eswar Shankar, and Sanjay Gupta. “Chamomile: A Herbal Medicine of the Past with Bright Future.” Molecular medicine reports 3.6 (2010): 895–901; Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/
Forster, H; Antispasmodic effects of some medicinal plants.; Planta Med. 1980 Dec;40(4):309-19.; Retrieved from https://pubmed.ncbi.nlm.nih.gov/7220648/
Gould, L; Cardiac effects of chamomile tea.; J Clin Pharmacol. 1973 Nov-Dec;13(11):475-9; Retrieved from https://pubmed.ncbi.nlm.nih.gov/4490671
Zick, Suzanna M et al. “Preliminary Examination of the Efficacy and Safety of a Standardized Chamomile Extract for Chronic Primary Insomnia: A Randomized Placebo-Controlled Pilot Study.” BMC Complementary and Alternative Medicine 11 (2011): 78; Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3198755/
Shinomiya, K; Hypnotic activities of chamomile and passiflora extracts in sleep-disturbed rats.; Biol Pharm Bull. 2005 May;28(5):808-10.; Retrieved from https://www.jstage.jst.go.jp/article/bpb/28/5/28_5_808/_pdf
Paladini, A; Flavonoids and the central nervous system: from forgotten factors to potent anxiolytic compounds.; J Pharm Pharmacol. 1999 May;51(5):519-26.; Retrieved from https://pubmed.ncbi.nlm.nih.gov/10411210/
Han, H; Anxiolytic-like effects of 4-O-methylhonokiol isolated from Magnolia officinalis through enhancement of GABAergic transmission and chloride influx.; J Med Food. 2011 Jul-Aug;14(7-8):724-31; Retrieved from https://pubmed.ncbi.nlm.nih.gov/21501091
Ma, H; Magnolol enhances pentobarbital-induced sleeping behaviors: possible involvement of GABAergic systems.; Phytother Res. 2009 Sep;23(9):1340-4; Retrieved from https://pubmed.ncbi.nlm.nih.gov/19165750
Watanabe, K; Pharmacological properties of magnolol and honokiol extracted from Magnolia officinalis: central depressant effects.; Planta Med. 1983 Oct;49(2):103-8.; Retrieved from https://pubmed.ncbi.nlm.nih.gov/6657781
Ngan, A; A double-blind, placebo-controlled investigation of the effects of Passiflora incarnata (passionflower) herbal tea on subjective sleep quality.; Phytother Res. 2011 Aug;25(8):1153-9; Retrieved from https://pubmed.ncbi.nlm.nih.gov/21294203
Appel, K; Modulation of the γ-aminobutyric acid (GABA) system by Passiflora incarnata L.; Phytother Res. 2011 Jun;25(6):838-43; Retrieved from https://pubmed.ncbi.nlm.nih.gov/21089181
Akhondzadeh, S; Passionflower in the treatment of generalized anxiety: a pilot double-blind randomized controlled trial with oxazepam.; J Clin Pharm Ther. 2001 Oct;26(5):363-7.; Retrieved from
Coleta, M; Neuropharmacological evaluation of the putative anxiolytic effects of Passiflora edulis Sims, its sub-fractions and flavonoid constituents.; Phytother Res. 2006 Dec;20(12):1067-73; Retrieved from https://pubmed.ncbi.nlm.nih.gov/17009209
Movafegh, A; Preoperative oral Passiflora incarnata reduces anxiety in ambulatory surgery patients: a double-blind, placebo-controlled study.; Anesth Analg. 2008 Jun;106(6):1728-32; Retrieved from https://pubmed.ncbi.nlm.nih.gov/18499602
Soulimani, R; Behavioural effects of Passiflora incarnata L. and its indole alkaloid and flavonoid derivatives and maltol in the mouse.; J Ethnopharmacol. 1997 Jun;57(1):11-20; Retrieved from https://pubmed.ncbi.nlm.nih.gov/9234160
Morgan, A; Does Bacopa monnieri improve memory performance in older persons? Results of a randomized, placebo-controlled, double-blind trial.; J Altern Complement Med. 2010 Jul;16(7):753-9; Retrieved from https://pubmed.ncbi.nlm.nih.gov/20590480
Calabrese, Carlo et al. “Effects of a Standardized Bacopa Monnieri Extract on Cognitive Performance, Anxiety, and Depression in the Elderly: A Randomized, Double-Blind, Placebo-Controlled Trial.” Journal of Alternative and Complementary Medicine 14.6 (2008): 707–713; Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3153866/
Roodenrys, S; Chronic Effects of Brahmi (Bacopa monnieri) on Human Memory; Neuropsychopharmacology (2002) 27, 279–281; Retrieved from https://www.nature.com/npp/journal/v27/n2/full/1395862a.html
Stough, C; Examining the nootropic effects of a special extract of Bacopa monniera on human cognitive functioning: 90 day double-blind placebo-controlled randomized trial.; Phytother Res. 2008 Dec;22(12):1629-34; Retrieved from https://pubmed.ncbi.nlm.nih.gov/18683852
Stough, C; The chronic effects of an extract of Bacopa monniera (Brahmi) on cognitive function in healthy human subjects.; Psychopharmacology (Berl). 2001 Aug;156(4):481-4; Retrieved from https://pubmed.ncbi.nlm.nih.gov/11498727
Wikipedia; “Cannabis indica”; Wikipedia, The Free Encyclopedia. 27 Jul. 2015.; Retrieved from https://en.wikipedia.org/wiki/Cannabis_indica#Difference_between_C._indica_and_C._sativa
Lamarck J;. Encyclopédique méthodique, Botanique I (part 2): 694–695. Panckoucke, Paris, France.; 1785; Retrieved from https://www.amjbot.org/content/91/6/966.full#ref-39
Gates, P; The effects of cannabinoid administration on sleep: a systematic review of human studies.; Sleep Med Rev. 2014 Dec;18(6):477-87; Retrieved from https://pubmed.ncbi.nlm.nih.gov/24726015
Schierenbeck, T; Effect of illicit recreational drugs upon sleep: cocaine, ecstasy and marijuana.; Sleep Med Rev. 2008 Oct;12(5):381-9; Retrieved from https://pubmed.ncbi.nlm.nih.gov/18313952
Zajicek, J; Cannabinoids for treatment of spasticity and other symptoms related to multiple sclerosis (CAMS study): multicentre randomised placebo-controlled trial.; Lancet. 2003 Nov 8;362(9395):1517-26; Retrieved from https://pubmed.ncbi.nlm.nih.gov/14615106
Nicholson, A; Effect of Delta-9-tetrahydrocannabinol and cannabidiol on nocturnal sleep and early-morning behavior in young adults.; J Clin Psychopharmacol. 2004 Jun;24(3):305-13; Retrieved from https://pubmed.ncbi.nlm.nih.gov/15118485

Best Sleep Aid Guide: Supplements, Ingredients, & Herbs

Choose your own adventure

Current Version

Best Sleep Supplements Based on Formulas and Personal Testing

1. Magnum Nutraceuticals G-Spring

Sign up for G-Spring Alerts!

Get Price Alerts

2. NOW Sleep

Introducing Hops

Strong doses

NOW Foods Sleep: Compare Prices with PricePlow

Get Price Alerts

3. SteelFit Steel Dreams

SteelFit Steel Dreams – Deals and Price Drop Alerts

Get Price Alerts

4. Jarrow Formulas Sleep Optimizer

What’s with the melatonin dose?

Jarrow Sleep Optimizer Deals and Alerts

Get Price Alerts

5. Nature’s Way Melissa Leaves

Nature's Way Melissa Leaves

Get Price Alerts

6. NutraBio ZMA

Why NutraBio?

Why isn’t there a full ZMA dose in the other sleep suppelements?

Where to Buy NutraBio ZMA

Get Price Alerts

Best Sleep Aid Ingredients (based on personal testing)

What’s the difference?

Single-Chemical Sleep Supplements

1. Melatonin

What Melatonin Dosage? Depends on you

What brand?

Melatonin – Deals and Price Drop Alerts

Get Price Alerts

2. ZMA

Magnesium

Vivid dreams likely from the B6

What dose?

ZMA – Deals and Price Drop Alerts

Get Price Alerts

3. Glycine

Glycine Dosage

Glycine – Deals and Price Drop Alerts

Get Price Alerts

4. GABA

But what about supplementation?

GABA Dosage?

GABA – Deals and Price Drop Alerts

Get Price Alerts

5. L-Theanine

L-Theanine Dosage

L-Theanine – Deals and Price Drop Alerts

Get Price Alerts

6. L-Dopa

L-Dopa Dosage

Where to buy pure L-Dopa

Mucuna Pruriens – Deals and Price Drop Alerts

Get Price Alerts

7. 5-HTP

5-HTP Dosage

5-HTP – Deals and Price Drop Alerts

Get Price Alerts

8. Tryptophan

L-Tryptophan – Deals and Price Drop Alerts

Get Price Alerts

It’s the carbs — not the turkey!

9. Alpha GPC or CDP-Choline?

Some slightly relevant research

Choline / Alpha-GPC Dosage

Choline and Alpha-GPC Supplements on PricePlow

Get Price Alerts

10. Galantamine

Galantamine Dosage

Galantamine – Deals and Price Drop Alerts

Get Price Alerts

Herbal Sleep Supplements

1. Lemon Balm

What’s the best lemon balm dosage?

Where to buy Lemon Balm Supplements