The Best Sleep Aids for Restful Sleep, Including OTC and Natural Options

If you’re looking for a way to fall asleep faster and stay asleep longer, these sleep aids may help.

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Sleep is just as important as food and water, yet one in three adults don’t get enough. Whether you occasionally find yourself tossing and turning (despite having a great mattress), or you have chronic insomnia, identifying a solution to your sleep struggles is paramount. While the long-term goal is to get to the root cause of your problem (likely with the help of your healthcare provider), the best sleep aids can help you catch some quality zzz’s in the meantime.

There are several natural compounds, like turmeric, melatonin, magnesium and ashwagandha, that are clinically proven to help with sleep and combat stress in the process. There are also sleep trackers that can give you insight into your bedtime habits and help you make changes that may help improve your sleep quality.

In this guide, we’ve rounded up the best sleep aids from both categories to help you find one that suits you. We’ve also included some tips on how to choose the right sleep aid for you and answered some of the most commonly asked questions about safety and frequency.

This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention or treatment of health problems. Always speak with your doctor before starting any new supplement or exercise regimen.

Our Picks for the Best Sleep Aid:

• Best Overall Sleep Aid: XWerks Ashwa
• Best Sleep Aid for Elderly People: NooCube Sleep Upgrade
• Best Sleep Aid Gummies: XWerks Ashwa
• Best Natural Sleep Aid: Utzy Naturals Sleep Bundle
• Best Sleep Aid for Sleep Anxiety: NooCube Sleep Upgrade
• Best OTC Sleep Aid: XWerks Ashwa
• Best Sleep Aid for Improving Performance: Utzy Naturals Sleep Bundle
• Best-Tasting Sleep Aid: KOS A Whole Latte Gold
• Best Sleep Aid for Glowing Skin: Cira Beauty Sleep
• Best Sleep Tracker: Whoop
• Best Sleep Tracker for Regulating Circadian Rhythm: Oura Ring

Best Overall Sleep Aid: XWerks Ashwa

XWerks

Key features:

• Key ingredients & doses: Ashwagandha (1,500 milligrams)
• Number of servings per container: 30
• Type: Gummies

XWerks Ashwa is a simple, natural sleep aid that has 1,500 milligrams of ashwagandha, six grams of sugar for taste and five milligrams of sodium. It is a simple formula, but that’s one thing we love about it. Ashwagandha is an herb that has been used in traditional medicine for generations. According to studies, taking 300 milligrams of ashwagandha extract daily can induce sleep, improve sleep quality and treat insomnia. If you’re looking for an all-natural sleep aid that is backed by tradition and science, then XWerks Ashwa is the supplement for you.

Pros:

• Ashwagandha can improve sleep and help you adapt to stress
• The formula only has three ingredients
• Much more budget-friendly than some sleep aid options

Cons:

• Has a higher dose of ashwagandha than you actually need
• Six grams of sugar for taste

Best Sleep Aid for Elderly People: NooCube Sleep Upgrade

Noocube

Key features:

• Key ingredients & doses: Lemon balm (600 milligrams), lavender (125 milligrams), vitamin D3 (10 micrograms), magnesium (300 milligrams), calcium (300 milligrams)
• Number of servings per container: 30
• Type: Capsules

As you get older, you may find it harder to fall asleep, and stay asleep. NooCube Sleep Upgrade is a sleep aid supplement that contains a botanical blend of lemon balm leaf powder, lavender extract, vitamin D3 (as Vita-Algae Vegan Vitamin), magnesium and calcium to help you fall into a deep sleep throughout the night. Studies suggest lavender and lemon balm could help reduce anxiety and promote sleep. The National Resource Center on Nutrition and Aging states that older adults have higher vitamin D needs than younger adults, and scientists believe that vitamin D3 plays a direct and indirect role in sleep regulation. However, further intervention studies are needed to clarify the potential benefits. Sleep Upgrade is manufactured in a GMP-certified facility, and if you are not satisfied, NooCube will refund your purchase.

Pros:

• Vegan source of vitamin D
• Ingredients carefully chosen based on research to help you fall asleep and stay asleep
• Does not contain any additives or preservatives

Cons:

• Expensive
• No subscribe and save option

Best Sleep Aid Gummies: XWerks Ashwa

SI Showcase

Key features:

• Key ingredient & dose: Ashwagandha (1,500 milligrams)
• Number of servings per container: 30
• Type: Gummies

Ashwagandha is an herb that’s categorized as an adaptogen—a nutritional compound that can modulate your nervous system and help your body deal with stress more effectively. Just managing stress can help you get better sleep, but ashwagandha has also been shown to directly improve sleep quality and reduce the amount of time it takes you to fall asleep (medically referred to as sleep latency). These gummies contain 1,500 milligrams of ashwagandha root per serving (two gummies). For reference, studies have shown a positive effect at just 600 milligrams per day.

Pros:

• High dosage
• Easy to take
• May help manage stress levels too

Cons:

• Contains sugar

 Best Natural Sleep Aid: Utzy Naturals Sleep Bundle

Utzy Naturals

Key features:

• Key ingredients & doses: Magnesium (100 milligrams), valerian root extract (400 milligrams), lemon balm (300 milligrams), passionflower extract (150 milligrams), skullcap root extract (150 milligrams), 5-HTP (300 milligrams), gamma aminobutyric acid (100 milligrams), hops strobile extract (100 milligrams), l-theanine (100 milligrams)
• Number of servings per container: 30
• Type: Capsules

The Utzy Naturals Sleep Bundle includes two natural sleep aids: Fall Asleep and Stay Asleep. These supplements work together to ensure you fall into a restful sleep and sleep through the night. Fall Asleep has 100 milligrams of magnesium which some studies have found makes falling asleep easier and may improve sleep quality, although further research is needed. There are several herbal sleep aids including valerian extract, lemon balm, passionflower extract and skullcap root extract—all of which are thought to have calming properties and promote sleep.

Stay Asleep contains 300 milligrams of 5-HTP, an amino acid that research has shown to boost serotonin levels in the brain, promoting relaxation. It also has other natural ingredients such as gamma aminobutyric acid, l-theanine and hops strobile extract which may promote relaxation, reduce nocturnal activity and improve sleep.

Pros:

• You can take Fall Asleep and Stay Asleep together or separately—depending on what suits you best
• Only contains active ingredients
• Brand offers a 90-day money-back guarantee for used or unused products

Cons:

• Not ideal for those looking for a sleep aid with melatonin

Best Sleep Aid for Sleep Anxiety: NooCube Sleep Upgrade

Noocube

Key features:

• Key ingredients & doses: Lemon balm (600 milligrams), lavender (125 milligrams), vitamin D3 (10 micrograms), magnesium (300 milligrams), calcium (300 milligrams)
• Number of servings per container: 30
• Type: Capsules

Defined by the Cleveland Clinic as, “fear of going to sleep,” sleep anxiety can make even the most optimal bedtime routine ineffective. NooCube Sleep Upgrade has 600 milligrams of lemon balm leaf powder and 125 milligrams of lavender extract (equivalent to 500 milligrams of lavender), two ingredients that are said to have calming properties. One 2019 study found evidence that these ingredients provide relaxation and anti-anxiety benefits by affecting ion channels in the nervous system through GABA receptors. It also contains 200 percent of the recommended daily value of vitamin D3, which may help prevent feelings of anxiety that have been associated with low vitamin D levels. Another thing we love about Sleep Upgrade is that one serving is four capsules. This means you can half the dose by only taking two capsules if you want to start at a lower amount to see how you feel.

Pros:

• Contains researched-backed ingredients
• 60-day money back guarantee
• Ideal for those who have trouble falling asleep
• Vegan friendly

Cons:

• Four capsules may be daunting for some

Best OTC Sleep Aid: XWerks Ashwa

SI Showcase

Key features:

• Key ingredients & doses: Ashwagandha (1,500 milligrams)
• Number of servings per container: 30
• Type: Gummies

You can get most ashwagandha supplements over the counter (OTC), but our favorite is XWerks Ashwa. XWerks Ashwa has a very simple formula with 1,500 milligrams of ashwagandha extract, six grams of sugar for taste and five milligrams of sodium. One thing we also love about these ashwagandha gummies is that one serving is two gummies which means you can halve the dose with minimal effort. It is also very budget-friendly at $19.99 for 30 whole servings (or 60 half servings).

Pros:

• Very budget-friendly
• Simple, three ingredient formula
• You can half the dose and still get a high amount of ashwagandha

Cons:

• Six grams of added sugar

Best Sleep Aid for Improving Performance: Utzy Naturals Sleep Bundle

Utzy Naturals

Key features:

• Key ingredients & doses: Magnesium (100 milligrams), valerian root extract (400 milligrams), lemon balm (300 milligrams), passionflower extract (150 milligrams), skullcap root extract (150 milligrams), 5-HTP (300 milligrams), gamma aminobutyric acid (100 milligrams), hops strobile extract (100 milligrams), l-theanine (100 milligrams)
• Number of servings per container: 30
• Type: Capsules

Experts say a good night of sleep can improve an athlete's speed, reaction time and overall performance, and ensure the balance between training stress and post-exercise recovery. Utzy Naturals’ Sleep Bundle includes Fall Asleep and Stay Asleep—two supplements that the brand claims promote restful sleep using natural ingredients. Stay Asleep is designed to help your body maintain a peaceful sleep, so it's a great choice if you have a big game or training session coming up. The capsules are formulated to help you drift off into REM sleep using Suntheanine, a patented form of l-theanine. Participants in a 2018 study reported having greater sleep satisfaction after taking l-theanine. However, they took 450 to 900 milligrams of l-theanine daily, which is far greater than the 100 milligrams in each serving of Stay Asleep.

Fall Asleep is designed to help you unwind, so you don’t lose precious time trying to drift off. It has botanical ingredients like valerian extract, lemon balm and passionflower—all calming herbs believed to help you feel more relaxed; however, more research is needed to understand the efficacy and potential benefits. Reviewers on the Utzy Naturals website say they've fallen asleep faster and slept more soundly since taking both supplements.

Pros:

• Bundle saves 15% and subscribers save an additional 5%
• Reviews state they do not feel groggy and wake up feeling refreshed
• Clean ingredients

Cons:

• Three capsules may seem tedious to those who don’t like taking supplements

Best-Tasting Sleep Aid: KOS A Whole Latte Gold

KOS

Key features:

• Key ingredient & dose: Turmeric blend (1.405 grams)
• Number of servings per container: 28
• Type: Powder

In addition to nailing down the best overall spot, the KOS A Whole Latte Gold also earned the “best tasting” designation. Thanks to supporting ingredients like cinnamon, ginger and lemon balm, this sleep aid has a pleasant, somewhat spicy flavor that blends well with your favorite plant-based milk or smoothie. And while turmeric is the star of the show here, some animal studies have also shown that cinnamon can naturally increase melatonin and serotonin levels, while decreasing norepinephrine—a neurotransmitter that can keep you up at night.

Pros:

• Multiple effective ingredients
• Naturally sweetened with no erythritol or other sugar alcohols
• Functional beverage instead of capsules

Cons:

• Doesn’t have an immediate effect

Best Sleep Aid for Glowing Skin: Cira Beauty Sleep

Cira

Key features:

• Key ingredients & doses: Ashwagandha (125 milligrams), l-theanine (200 milligrams), melatonin (three milligrams), magnesium (125 milligrams), Vitamin B6 (10 milligrams), 5-HTP (100 milligrams), Astrion (200 milligrams)
• Number of servings per container: 30
• Type: Capsules

Healthy sleep is a beauty hack on its own, but Cira Beauty Sleep is formulated to reduce stress and increase collagen production—two things that can directly help your skin too. It has a handful of calming ingredients, like ashwagandha, l-theanine, melatonin, magnesium, vitamin B6 and 5-HTP, which may help boost your serotonin levels and curb your appetite (in addition to helping you sleep). It also contains Astrion, a trademarked ingredient that enhances collagen production and hydrates your skin.

Pros:

• Contains calming ingredients
• May help regulate appetite
• Promotes collagen production

Cons:

• Contains some fillers

Best Sleep Tracker: Whoop

WHOOP

Key features:

• Key ingredient: N/A
• Amount of key ingredient per serving: N/A
• Number of servings per container: N/A
• Type: N/A

Unlike other sleep aids, Whoop doesn’t help you fall asleep, but it can give you insight into your sleep performance and provide guidance on how to improve it. Unlike other basic sleep trackers, Whoop monitors how much time you spend in each sleep stage, how many times you wake up or toss and turn, your respiratory rate and overall time spent in bed. Because it also tracks activity and recovery during the day, Whoop can tell you how much sleep you need each night and other personalized sleep tips to help you achieve optimal performance.

Pros:

• Tracks each stage of sleep
• Provides personalized recommendations
• Also monitors activity and recovery

Cons:

• No digital face; have to see results through the app

Best Sleep Tracker for Regulating Circadian Rhythm: Oura Ring

Oura

Key features:

• Key ingredients and doses: N/A
• Number of servings per container: N/A
• Type: N/A

Your circadian rhythm is a 24-hour internal clock that largely controls your sleep-wake cycle, as well as your hormones, body temperature and digestion—all things that can play a role in how well you sleep. While your circadian rhythm works naturally, there are some things that can help regulate it or throw it out of whack. For example, bright light exposure at night can suppress melatonin production and make you feel more alert, while good sleep habits can help regulate your circadian rhythm and help you get better sleep.

The Oura Ring doesn’t directly affect your circadian rhythm, but it does monitor how much sleep you get, how much time you spend in each stage, your heart rate and your blood oxygen levels. It then uses this data to make recommendations about when you should go to bed to help regulate your circadian rhythm and promote better sleep health.

Pros:

• Can recommend optimal bedtimes
• Also has activity and wellness tracking
• Syncs with Apple Health, Google Fit and more

Cons:

• Can be uncomfortable to wear all the time

Causes of Poor Sleep

There are so many factors that can cause poor sleep, from job stress to neurological diseases. The only way to pinpoint exactly what’s causing your sleep issues is to work closely with a doctor who can help you get to the root cause. That being said, the Cleveland Clinic lists the following as some of the most common causes of poor sleep:

• Bad sleep hygiene
• Unhealthy lifestyle
• Mental health issues, including anxiety and depression
• Life and work stressors
• Chronic pain conditions
• Chronic diseases, including cancer
• Thyroid disease
• Menstruation and menopause
• Neurological disorders like Parkinson’s disease or Alzheimer’s disease
• Sleep apnea
• Restless leg syndrome

When to see a doctor

Good sleep is vital to your health. If you’re repeatedly having trouble falling and/or staying asleep to a point where it’s interfering with your daily life, it’s a good idea to check in with your doctor to see if there’s an underlying cause you can address. You should also plan to discuss any new supplements with your doctor before you start taking them.

How to Choose the Best Sleep Aid for you

Just like there are different causes of poor sleep, there are many different kinds of sleep aids. What works for someone else might not work for you, so you have to use your best judgment to figure out which one is best for you. Here are some things to consider.

Type

First, decide whether you want a tracker to help you improve your sleep hygiene or a supplement with active ingredients. Sleep trackers don’t make you feel sleepy, but they can give you insights into your habits so you can make changes that can naturally promote better sleep quality. Supplements typically have a calming or light sedative effect that makes you feel sleepy within 30 minutes to a couple hours after taking them.

Active ingredients

If you decide on a supplement, the next consideration is the active ingredients. Many rely on melatonin, L-theanine, chamomile, tryptophan, magnesium and ashwagandha, or a combination of several of these. Talk to your healthcare provider and research these ingredients to determine which ones are right for you. If you’re currently taking any medications or you have allergies, make sure you consider any potential interactions.

Other ingredients

While the active ingredients are the star of the show, supplements also have filler ingredients that help extend the shelf life. Some supplements, like Thorne, have minimal fillers while others have several. Some supplements may also have additional ingredients like sugar or dairy. Make sure you’re thoroughly reading the nutrition label to get the full picture of ingredients before deciding on a sleep aid.

Delivery method

Delivery method is another consideration when choosing a supplement. Some are available in capsules that you swallow; others are in a powder or tablet form that you mix with water and drink. One isn’t necessarily better than the other—it’s just something you should consider.

Price

When you’re budgeting for consumables, you have to consider the recurring cost, not just the initial investment. Check out how many servings the supplement contains to calculate how long the bottle will last, and then figure out the monthly investment from there. If you plan to take a supplement regularly, you may be able to sign up for a subscription to save some money each month.

How We Chose the Best Sleep Aids

Because sleep is so elusive for many people, there are a lot of sleep-targeted supplements out there. When choosing the best sleep aids for this guide, we looked at the active ingredients of each and then dug into the science. We included only sleep aids that were backed up by clinical research. We also made sure the companies didn’t make outlandish health claims and were transparent about where their ingredients come from. Customer reviews were also important in our decision making process—only products from brands with mostly good reviews ended up on our list.

In addition to supplements, we also included a couple of sleep trackers for those looking for a way to improve their long-term habits. To narrow down the sleep trackers, we looked at the depth of sleep monitoring—i.e. how many metrics it can track—as well as other additional features, like activity tracking. We also considered customer reviews about accuracy and comfort (since you do have to sleep with it on). Learn more about our product review process.

Habits for Good Sleep

Your sleep habits, also referred to as sleep hygiene, play an enormous role in how well you sleep. As such, modifying your lifestyle can give you a better chance of getting a good night’s sleep. Here are some tips to get you started:

• Get on a sleep schedule (go to bed and wake up at the same time every day, even on the weekends)
• Turn off electronics at least an hour before bed
• Remove electronics from your bedroom
• Use blackout curtains or a sleep mask to block out light
• Eliminate noise in your bedroom
• Avoid drinking caffeine later in the day
• Avoid alcohol before bedtime
• Exercise regularly (but not too close to bedtime)
• Spend some time outside every day
• Take a hot bath or shower before bed

Related Post: The Best Headphones for Sleeping

Sleeping Aid Safety

When used according to the manufacturer’s instructions, sleep aids are typically considered safe for short-term use. However, like any supplement, there is a possible risk of side effects. For example, some users report excess drowsiness and difficulty concentrating. There’s also potential that a supplement can interact or interfere with your prescription medication. To be safe, you should always discuss any new supplements, including sleep aids, with your doctor before taking them.

Sleep Aid FAQs

What is the safest sleep aid to take every night?

There’s no single answer to this. The safest sleep aid for you depends on your health and medical history and whether or not you’re currently taking any medications. While over-the-counter supplements can work for many people, you may need more targeted support. Keep in mind that the supplement industry is not regulated by the Food and Drug Administration (FDA), so when choosing an OTC supplement, make sure you’re purchasing from a reputable brand (and a well-known retailer).

What deficiency causes insomnia?

Insomnia can have many underlying causes, one of which is a nutrient deficiency. Vitamin D plays an important role in sleep, and low levels can increase the risk of sleep disorders. Low levels of magnesium can also cause inflammation that’s connected to lower quality sleep. And while the science isn’t totally settled on this, some research also shows that iron-deficiency anemia may contribute to insomnia.

Is it okay to take sleeping pills each night?

Many experts agree that sleeping pills should only be used as a short-term solution for occasional sleep issues and other sleep disturbances, like jet lag. They’re not typically recommended for long-term use as a solution for chronic insomnia or mental health conditions that may be affecting your sleep quality. Always ask your doctor about potential side effects before deciding which sleeping pills to take.

What do doctors recommend as a sleeping aid?

Many doctors recommend over-the-counter and prescription sleep aids like doxylamine (sold under the brand name Unisom) and zolpidem (sold under the brand name Ambien). Your doctor may also recommend antihistamines, like diphenhydramine (sold under the brand name Benadryl), especially if allergies are contributing to your sleeplessness. While benzodiazepines are often prescribed for anxiety and/or depression, they may also be recommended for chronic insomnia.

Some doctors may go the natural route instead, recommending herbs and supplements like melatonin and valerian root in place of prescription medications. It really depends on your personal health history and whether or not you’re dealing with a chronic sleep disorder.

Should I take sleeping pills or melatonin?

This is a decision that’s best left to you and your healthcare provider. Sleep medications are effective, but they can be habit-forming and many have potential side effects that may not be worth it to you. Some sleep medicine also has strong sedative effects that can cause next-day drowsiness.

Melatonin supplements are a natural way to combat sleep problems, but they can also cause side effects, like daytime drowsiness and vivid nightmares. Overusing melatonin supplements can also affect melatonin production and negatively affect your circadian rhythm, which can actually keep you up at night. Even though they’re natural, they’re best suited for short-term use.

Final Thoughts

Because sleep disorders are such a common problem, there’s no shortage of supplements and companies claiming they can help. While there are a lot of subpar products out there, the best sleep aids are highly rated, clinically backed and effective. We dug into the science to narrow it down for you, and to make sure that the products we’re recommending actually work.

Prices are accurate and items in stock as of publish time.