Glycine
The simplest amino acid. Building block for collagen, glutathione, creatine, and inhibitory neurotransmitters. At 3g bedtime doses, lowers core body temperature and promotes NREM sleep quality.
Supplements for Sleep
Sleep disruption including insomnia, poor sleep quality, and difficulty with sleep onset or maintenance.
Kava
Traditional Pacific ceremonial plant with clinically proven anti-anxiety effects. Unique kavalactones produce calm without drowsiness, but liver safety concerns require careful consideration.
Magnesium glycinate
The most bioavailable form of magnesium for sleep and relaxation. Glycine itself has calming properties. US Army studies showed magnesium reduced noise-induced hearing damage. Addresses widespread deficiency — estimated 50% of Americans are magnesium deficient.
Melatonin
Endogenous hormone regulating circadian rhythm. Specifically studied for tinnitus-related sleep disruption, with some evidence for reducing tinnitus perception itself. One of the most evidence-backed sleep supplements.
Ashwagandha
Ancient Ayurvedic adaptogen with modern clinical validation for stress, sleep, and cognitive function. KSM-66 and Sensoril extracts show consistent cortisol reduction and sleep quality improvements across multiple randomized trials.
L-Theanine
Amino acid found naturally in green tea. Promotes alpha brain wave activity associated with calm alertness. Reduces anxiety without sedation. May help tinnitus via stress/anxiety reduction pathway.
Magnesium
Essential mineral involved in over 300 enzymatic reactions, from energy production to muscle function. Available in multiple forms with different absorption rates and specific benefits: glycinate for sleep, citrate for constipation, oxide for general deficiency, threonate for brain health.
Valerian
Ancient herbal sleep remedy that enhances GABA brain receptors to promote relaxation. Evidence is decidedly mixed — some studies show modest benefits while others find no effect versus placebo. Takes weeks of regular use and has a notoriously unpleasant smell.
St. John's Wort
Europe's most prescribed antidepressant with robust clinical evidence for mild-to-moderate depression. Comparable efficacy to SSRIs but notorious for numerous drug interactions through liver enzyme induction.
Lavender (oral)
Standardized oral lavender oil (Silexan) with clinical evidence matching prescription anxiolytics. Multiple RCTs demonstrate calming effects comparable to low-dose lorazepam, with secondary sleep improvements through anxiety reduction.
5-HTP
Direct precursor to serotonin extracted from African black bean seeds (Griffonia simplicifolia). Bypasses the rate-limiting step in serotonin production, making it more potent than tryptophan for raising brain serotonin levels. Popular for sleep and mood support despite modest clinical evidence.
Passionflower
Climbing vine extract with impressive head-to-head research showing comparable anxiety relief to prescription oxazepam but with fewer side effects. GABA-modulating compounds provide gentle but meaningful calming effects.
Rhodiola Rosea
An adaptogenic herb from Arctic regions traditionally used to combat fatigue and stress. Popular among biohackers for its potential to improve mental performance, reduce burnout, and enhance physical endurance.
Taurine
Conditionally essential amino acid abundant in brain, heart, and muscle. 2023 Science paper showed lifespan extension across multiple species. Supports GABA-ergic signaling and cardiovascular function.
Tryptophan
The original 'turkey drowsiness' amino acid — an essential building block for serotonin and melatonin. Unlike 5-HTP, tryptophan must compete with other amino acids for brain entry, making its effects more gradual and subtle. Multiple older RCTs support its sleep benefits at gram-level doses.
Casein Protein
Slow-digesting protein derived from milk that provides sustained amino acid release for 6-8 hours. Popular pre-bedtime supplement for muscle recovery and potentially better sleep quality through stable blood sugar overnight.
CBD
Non-psychoactive hemp-derived cannabinoid with emerging clinical evidence for anxiety-related sleep issues. Popular among consumers but clinical data lags behind adoption, with significant drug interactions and quality control challenges.
Chamomile
Traditional daisy-family herb containing apigenin, a compound that binds GABA receptors for gentle calming effects. Modest research shows mild sleep improvements, primarily in elderly populations.
GABA
The brain's primary inhibitory neurotransmitter. Oral supplementation is controversial — debate over whether it crosses the blood-brain barrier. Some evidence for stress reduction and sleep onset.
Lemon balm
Mint-family herb that increases GABA availability by inhibiting its breakdown enzyme. European studies show modest anxiety and sleep benefits, often combined with valerian in traditional preparations.
Magnesium Threonate
Patented form of magnesium designed specifically for brain penetration and cognitive enhancement. Developed at MIT, it's the only magnesium compound shown to significantly increase brain magnesium levels and improve memory formation in both animal and human studies.
Reishi
Known as the "mushroom of immortality" in Traditional Chinese Medicine, Reishi contains triterpenes and beta-glucans that may promote relaxation and immune balance. Often called "nature's Xanax" for its traditional calming properties, though human sleep studies are limited.
Apigenin
A flavonoid compound extracted from chamomile that binds to the same brain receptors as anti-anxiety medications, creating mild sedative effects. Popularized by neuroscientist Andrew Huberman for sleep onset, though human clinical data remains limited. Also shows promise for cellular aging by blocking NAD+-depleting enzymes.
Myo-inositol
A carbocyclic sugar naturally found in fruits and grains that plays crucial roles in insulin signaling and cell membrane function. Exceptionally well-researched for PCOS and metabolic health, with emerging evidence for anxiety and sleep through serotonin receptor modulation.
How to read the scores
Relevance badges
HighDirectly studied for this condition
ModeratePlausible mechanism
LowWeak or indirect
Evidence & onset bars
Strong evidence / fast onset
Emerging / limited
Insufficient data
Safety strip
No significant concerns
Worth noting
Significant concern
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Beyond supplements
There are other evidence-based interventions studied for sleep:
- CBT for insomnia (CBT-I) First-line treatment per AASM guidelines. More effective than medication long-term. Multiple large RCTs.
- Sleep hygiene optimization Temperature, light, timing, and stimulus control. Foundational but insufficient alone for clinical insomnia.
- Blue light filtering Evening blue light reduction supports melatonin production. Some RCTs support benefit; effect size debated.