5 Best Supplements To Improve Your Sleep

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Falling asleep a few moments after you get into bed and enjoying deep, undisturbed sleep is something we take for granted.

Some people, unfortunately, struggle with getting quality sleep, which affects their moods, performance, and overall wellbeing.

Poor sleep can be a result of stress, sleep disorders, and disruption of the sleep cycle by irregular patterns such as working in shifts and across time zones.

Given the importance of sleep for overall health and functionality, there are numerous dietary supplements designed to mitigate this problem.

This is a review of the best supplements to improve your sleep available in the market today.

It will tell you what they are, how they work, their ingredients, and even their pros & cons.

It will also tell you who makes them and where you can buy them.

TOP 5: Best Sleep Supplements

1. Performance Lab Sleep

Performance Lab Sleep

Performance Lab Sleep is a dietary supplement that promises to give you the best night’s sleep you have ever had.

It relaxes muscles, soothes aches, and settles jumpy nerves, resulting in deep, satisfying sleep.

Unlike other sleep supplements, Performance Lab Sleep uses natural, low dose melatonin that gives better sleep than its synthetic counterparts.

It also revitalizes your cells as you sleep so that you will be energized for the next day’s activities, all without causing morning grogginess.

Lab Sleep is safe to use every day as its non-habit forming and does not have any side effects.

This supplement can be taken by anyone who is struggling to get quality sleep due to disruptions resulting from stress, muscle tension, or apnea.

To get the best results, the manufacturer recommends that you take 2-4 capsules about 30 minutes before you go to bed.

This supplement is fast-acting and will immediately relax your body and mind to induce slumber.

Performance Lab Sleep is manufactured by Opti Nutra, a company that makes numerous other health and sports supplements.

It is available for purchase on the official website and ships worldwide to 23 countries.

How it works?

This supplement works by optimizing sleep-related processes and activities in the body.

It does this by relaxing the muscles and the nervous system, which induces drowsiness.

To do this, it supplies the body with natural melatonin extracted from Montmorency tart cherry.

Melatonin is the neurotransmitter that regulates sleep cycles by inducing sedation.

This natural melatonin from tart cherry additionally supplies anthocyanin antioxidants, which soothes muscle aches and joints, helping you stay asleep.

If you are stressed, you will find it hard to fall asleep or get quality sleep when you eventually drift off.

When you are not well-rested, you will likely get irritable, which will result in more stress and even less sleep.

To address this, Lab Sleep uses L-Tryptophan, an amino acid that converts to 5-HTP, then serotonin, the ‘feel good chemical.’

Serotonin reduces stress and induces relaxation and sleep.

Ingredients

Here are three top ingredients used in this sleep improving supplement that make it so effective:

  • Magnesium: This mineral helps sleep by calming nerves and supporting muscle relaxation. It also gently lowers blood pressure, inducing sleep. Magnesium also contributes to sleep by reducing involuntary muscle twitches and limb movements.
  • Montmorency tart cherry: This is a natural source of melatonin and aids sleep by mimicking the sedating effects of darkness to make one fall asleep faster. It also lowers the disruptions caused by the use of electronic devices at night. Finally, it regulates circadian rhythms to reinforce healthy sleep patterns over time.
  • L-Tryptophan: This is an amino acid that reduces stress by producing serotonin, the chemical associated with relaxation and happiness.
Pros & cons
Pros
  • Induces deep and quality sleep.
  • Reduces muscle and joint aches.
  • Enhances cell renewal during sleep.
  • Does not cause grogginess or other side effects.
  • Safe to use daily over a prolonged period.
  • Does not contain allergens, gluten, soy or caffeine.
  • Non-GMP and ideal for vegetarians.
  • Does not include any synthetic additives.
Cons
  • Only available online on the official website.
  • Some people might find it pricey.

2. Melatolin Plus

Melatolin Plus

Lack of quality sleep caused by insomnia and other sleep disorders is a threat to overall wellbeing.

When you don’t sleep enough, you wake up irritated and moody, which affects cognitive ability and performance.

Melatolin Plus is a potent sleep aid that claims to make falling asleep easier.

It supports deep sleep and relaxation while reducing the effects of fatigue caused by a changing lifestyle such as jetlag or shift work.

Additionally, it calms and relaxes the body, making the transition from active mode to sleep mode seamless and fast.

Melatolin Plus is made formulated from a combination of amino acids, vitamins, and herbal extracts carefully formulated to reduce sleep disorders and shorten the sleeping time.

This dietary supplement is recommended for people who have trouble sleeping as a result of sleep disorders as well as those who work in different time zones or shifts.

It is a safe and legal supplement that can be taken for an extended period.

The manufacturer recommends that you take two capsules with about 300ml of water about 30 minutes before bedtime for the best results.

You can buy Melatolin Plus on the official website melatolinplus.com where it comes with a 90-day money-back guarantee.

How it works?

Melatolin Plus works in a variety of ways to induce sleep.

It contains chamomile and lemon balm, ingredients that relax the body before bedtime while also reducing the day’s stresses.

Similarly, it helps the body to switch from an active mode to a rest mode by reducing overstimulation and racing thoughts.

One may go to bed early but struggle to fall asleep for a long time.

Melatolin Plus shortens the time needed to fall asleep for people who lead a changing lifestyle, such as living in different time zones.

This supplement utilizes plant extracts that address poor sleep quality to ensuring a long, regenerative and restful sleep.

Ingredients

Here are three top ingredients used in this sleep improving supplement that make it so effective:

  • Melatonin: This is the primary ingredient in this formula. Melatonin is a hormone produced by the pineal gland. It is responsible for regulating sleep and wake cycles. In this formula, it addresses sleep disorders that interfere with this cycle.
  • L-theanine: This is an amino acid found naturally in tea leaves. It has been seen to reduce stress and anxiety, promoting relaxation and calmness without causing drowsiness.
  • Saffron flower: Saffron has many health benefits. It induces relaxation and improves moods, and some studies have shown that it is an anti-depressant. Saffron is also a potent antioxidant that helps in the healing and rejuvenation of cells during sleep.
Pros & cons
Pros
  • It induces deep, rejuvenating sleep.
  • Reduces the time it takes to fall asleep.
  • It improves sleep quality.
  • It is formulated from natural ingredients that have no side effects.
  • Promotes overall wellbeing and decreases the psychological effects of poor sleep.
  • The supplement is 100% safe and works after the first dose.
  • Comes with a 90-day money-back guarantee.
Cons
  • Manufacturer information is scanty.
  • There are no customer reviews on the official website.
  • Must be used regularly for sustained results.

3. Ziesta

Ziesta

Ziesta is a premium night-time sleep aid that promises to improve the way you sleep.

It shortens the time you need to fall asleep, keeps you asleep all night long, and helps you wake up refreshed and rested.

Most people who have trouble sleeping wake up unrested and irritable, and then result in stimulants like coffee to keep going during the day.

This, unfortunately, becomes a habit that makes quality sleep harder to achieve.

Ziesta can help break this cycle by elevating relaxation and inducing sleep-mode quickly.

It does all this without causing morning grogginess or tiredness.

This sleep supplement is made with science-based ingredients that have been proven to have sleep supporting properties.

To get all these benefits, the manufacturer recommends that you take two capsules with 8oz of water 30-60 minutes before bedtime.

If your sleep is interrupted for a reason, you can take an additional two tablets for immediate support.

You should, however, not take more than four capsules per day.

Ziesta is manufactured by Intechra Health, a family-owned American company that has been making health and wellness supplements since 2012.

It is available for purchase on the official website www.intechrahealth.com where it comes with a 30-day money-back guarantee.

How it works?

Ziesta utilizes some of the most popular sleep-inducing ingredients out there.

These work together to help you fall asleep faster, stay asleep, and wake up rested and rejuvenated.

Melatonin, one of the ingredients, activates the body’s natural sleep cycle, getting your mind ready for bed.

L-theanine, an amino acid mostly found in green and brown tea, leaves curbs anxiety and induces calmness and relaxation.

Magnesium plays an essential role in regulating healthy GABA levels, which improves sleep quality.

GABA is a neurotransmitter in the brain that slows down the central nervous system, decreasing activity and inducing calmness.

Ingredients

Here are three top ingredients used in this sleep improving supplement that make it so effective:

  • Passionflower extract: Passionflower extract has long been used as a sleep aid. It reduces anxiety and nervousness, which can help relieve insomnia and other sleep disorders. It also reduces muscle spasms that can otherwise disrupt sleep.
  • Valerian root powder: Valerian root is a herb that is mainly used to cure sleep disorders, particularly insomnia. Studies have shown that it reduces the time one takes to fall asleep. It is also used to relieve anxiety and stress by lowering blood pressure and heart rate.
  • Hops powder: Extracted from the hop plant, this ingredient reduces anxiety and sleep disorders such as insomnia. It is particularly useful in inducing sleep in people who keep irregular hours, such as those who work in shifts.
Pros & cons
Pros
  • Formulated with some of the most effective sleep-inducing ingredients.
  • Does not cause grogginess or tiredness in the morning.
  • Combats the effects of sleeplessness caused by irregular hours.
  • Shortens the time it takes to fall asleep.
  • Improves moods and general wellbeing.
  • Does not contain any stimulants.
  • Manufactured in the USA in FDA approved labs.
  • Comes with a 30-day money-back guarantee.
Cons
  • Does not have any user reviews on the official website.
  • Results are not standard and vary with people.

4. Sleep Support Plus

Vitapost Sleep Support Plus

VitaPost Sleep Support Plus is a dietary supplement designed to offer you the needed support to attain deep, restful sleep.

It also helps you to achieve a healthy sleep cycle and relieves occasional instances of sleeplessness that might crop up.

To achieve this, it relaxes the mind, slowing down the brain’s activities and inducing calm.

Sleep Support Plus is formulated with natural ingredients and extracts that will not cause any adverse side effects.

It combines the traditional knowledge of herbal extracts with newer ingredients to bring you a superior sleep support solution.

Each bottle of Sleep Support Plus contains 60 capsules, and for the best results, you should take two daily, 20-30 minutes before you go to bed.

Maintaining a healthy diet and exercise, although not mandatory, is recommended for even better results.

Sleep Support Plus is manufactured by Vita Balance, a health supplements company based in the United States.

You can buy it from the official website www.sleepsupport.us from where it ships to 23 countries worldwide.

How it works?

Sleep Support Plus relies on a combination of potent ingredients to support sleep and relieve temporary insomnia.

The majority of these ingredients are formulated in a proprietary blend of popular sleep-inducing elements such as passionflower, chamomile, and lemon balm.

Lemon balm, for instance, contains a compound called rosmarinic acid, which enhances the availability of GABA, a neurotransmitter that eases stress and anxiety.

The valerian herb, when combined with other ingredients in this formula, effectively treats sleep disorders like insomnia by causing drowsiness.

Melatonin, a staple in all sleep support supplements, regulates sleep and wake cycles, guiding your body when to sleep and when to wake up.

This formula supports the body’s natural production of melatonin to reinforce a healthy sleep cycle.

Ingredients

Here are three top ingredients used in this sleep improving supplement that make it so effective:

  • Tryptophan: This is an essential amino acid that is involved in the creation of niacin, a compound that is critical in the production of serotonin and melatonin. These are neurotransmitters that play a significant role in regulating mood and sleep. Tryptophan also increases sleep duration, helping you to sleep through the night.
  • Magnesium: This mineral regulates neurotransmitters that are involved in sleep. Together with melatonin, it controls the body’s clock, which is responsible for sleep and wake cycles. It also induces relaxation and supports deep, restful sleep.
  • Chamomile: Chamomile has been used as a sleep remedy for hundreds of years. It contains apigenin, an antioxidant that reduces anxiety in the brain, calms the senses and induces drowsiness.
Pros & cons
Pros
  • Supports a healthy sleep cycle.
  • Gives relief to occasional bouts of sleeplessness.
  • Calms and relaxes the mind.
  • Formulated from natural ingredients with no side effects.
  • Combines the power of traditional herbs with modern ingredients.
  • Made in the USA in FDA and GMP approved facilities.
  • Ships worldwide to 23 countries.
Cons
  • The formula is a proprietary blend that does not tell us the amount of ingredients used.
  • Only available online on the official website.

5. Jarrow Formulas Sleep Optimizer

Jarrow Formula Sleep Optimizer

Jarrows Formulas Sleep Optimizer is a dietary supplement that aids in falling asleep and maintaining a regular sleep cycle.

It uses a combination of ingredients that have been studied for their qualities to promote relaxation and support quality sleep.

Sleep Optimizer also addresses the issue of sleep cycles by providing nutrients that regulate sleep-wake cycles.

This is especially important for people whose biological clock is often interrupted by issues such as crossing time zones, jetlag, and working in shifts.

To get the full benefits of this supplement, you are advised to take two capsules about 20-30 minutes before you go to bed.

People with pre-existing medical conditions should consult with a doctor before taking this sleep support supplement.

Sleep Optimizer is manufactured by Jarrow Formulas, an American company that makes numerous other health, sports, and wellness supplements.

It is available for purchase from the official website as well as other e-commerce sites like N101 Nutrition, Amazon, and Walmart.

How it works?

As mentioned, Sleep Utilizer relies on a combination of ingredients that support different areas of the sleep process.

Valerian and hops reduce sleep latency, that is the amount of time it takes to fall asleep, therefore helping you fall asleep faster.

GABA and melatonin, on the other hand, relieve anxiety and induce relaxation, allowing you to fall and stay asleep.

You will also feel more rested and alert in the morning, without adverse side effects such as grogginess.

Ingredients

Here are three top ingredients in this prostate supplement that makes it so effective:

  • Flaxseed and Norway spruce: This is a proprietary blend that contains phenolic compounds called ligands that once ingested turn into chemical compounds called enterolactone. This supports the healthy metabolism of hormones and the division of prostate cells.
  • AprèsFlex®: This enzyme is useful in the transformation of fatty acids into inflammatory factors that aid in reducing inflammation in prostate cells.
  • Pumpkin seeds: Pumpkin seeds are rich in antioxidants and minerals such as Zinc, magnesium and fatty acids which are important in promoting overall health.
Pros & cons
Pros
  • Promotes relaxation reduces stress.
  • Induces deep and rejuvenating sleep.
  • Regulates the wake-sleep cycle.
  • Suitable for vegans and vegetarians.
  • Does not contain allergens like soy, gluten, shellfish or nuts.
  • Uses potent ingredients proven to work.
  • Made by a reputable manufacturer.
  • Available in various outlets.
Cons
  • The price will likely vary based on where you buy.
  • The manufacturer does not offer a money-back guarantee.

FAQ (Frequently Asked Questions)

better sleep

1. What are supplements to improve your sleep?

These are dietary supplements formulated with ingredients that support sleep by shortening the time it takes to fall asleep, inducing relaxation and calmness, and also reinforcing the sleep-wake cycle.

2. What are the benefits of sleep improving supplements?

Some of the benefits you can expect are:

  • Deeper, continuous sleep.
  • Regular and stable sleep-wake cycles.
  • Reduced stress and anxiety levels.
  • Muscle and joint ache relief.
  • Reduced muscle spasms and limb movements during sleep.
  • Relief from sleep disorders such as insomnia.

3. Who should use sleep improving supplements?

These supplements are recommended for anyone who is struggling to get deep, quality sleep. This could be either as a result of a sleep disorder or from stress and anxiety. It is also ideal for people whose sleep-wake rhythms have been disrupted by doing shift work or going across different time zones.

4. Which ingredients should I expect to see in a supplement to improve sleep?

Any sleep supporting supplement worth it’s salt should include some of the following:

  • Melatonin
  • Passionflower extract
  • GABA
  • Magnesium
  • L-Tryptophan
  • Valerian root powder
  • Hops extract
  • L-Theanine
  • Saffron flower

5. How can I decide which sleep improving supplement to buy?

The decision on which sleep supplement to buy should largely be determined by the ingredients. A good supplement will contain melatonin, hops extract, and valerian root powder, among others.

You should also check to see whether the doses are potent enough. Although most will not cause adverse side effects, look out for allergens like gluten, nuts, and shellfish. Other factors that you can consider are cost, manufacturer reputation, and availability.

6. What are the side effects of sleep improving supplements?

The supplements discussed in this article do not have any adverse side effects shown. However, the manufacturers caution against use by people with pre-existing conditions, expectant women, and anyone under the age of 18.

7. Should I combine a gym workout with a sleep supporting supplement?

This is not mandatory, but it is highly recommended. Exercise is one significant way of eliminating stress, depression, and anxiety, which can disrupt sleep. Exercise also uses up energy, causing one to be tired, which can make one sleepy faster.

Conclusion

good quality sleep infographic

This was a review of the best supplements to improve sleep.

As seen, one does not have to struggle with insomnia and other sleep disorders, as this can be addressed by the use of supplements.

People whose sleep patterns are disrupted by shift work and jetlag can especially benefit from better regulated sleep-wake cycles.

If you find yourself unable to sleep for this or any other reason, then you should consider taking a sleep supporting supplement such as those described here.

About the author

Shelley Lewis RD, LD, CDE
Shelley Lewis RD, LD, CDE

Shelley is a registered dietician. She loves to help people to explore and improve all aspects of wellness to live a healthy, nutritious life. In spare she shares her knowledge with ThinkMelon's readers.

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