Best Supplements for Improved Sleep Quality
Ranked by research evidence. Compare 63 supplements across 90 papers from the biomedical literature, with effect direction, evidence strength, and dose range for each.
Top picks by evidence
- High evidence10 studies
Across 10 studies, all 10 reported beneficial effects of lavender on sleep quality, with 10 reaching statistical significance. The predominant effect size was moderate, with effect sizes ranging from small to large. Effects were observed primarily with inhalation aromatherapy (the most common form) and oral dosing at 500 mg/day in one study, with a median study duration of 28 days; studies included clinical populations such as adults with hypertension, cancer patients, and postmenopausal women.
Dose: Inhalation: 15-minute daily sessions or 8-hour nightly exposure; Oral: 500 mg/day - Moderate evidence3 studies
Across all 3 studies, ashwagandha consistently showed beneficial effects on sleep quality, with effect sizes ranging from small to large (predominantly moderate). Most studies involved clinical populations with stress-related or mental health conditions, and the median study duration was 56 days (one study). The most commonly reported dose was 600 mg/day. The evidence base is small (3 studies), so findings should be considered preliminary.
Dose: 120-1000 mg/day - Very low evidence10 studies
Across 7 studies, all reported beneficial effects on sleep quality, with a predominant moderate effect size. However, only one clinical trial (n=17) directly tested Lactobacillus brevis SBC8803, showing small improvements in waking and drowsiness; the remaining studies involve other probiotic strains or are general reviews. The evidence specific to SBC8803 is very limited and preliminary.
- HighLavenderAcross 10 studies, all 10 reported beneficial effects of lavender on sleep quality, with 10 reaching statistical significance. The predominant effect size was moderate, with effect sizes ranging from small to large. Effects were observed primarily with inhalation aromatherapy (the most common form) and oral dosing at 500 mg/day in one study, with a median study duration of 28 days; studies included clinical populations such as adults with hypertension, cancer patients, and postmenopausal women. · Dose: Inhalation: 15-minute daily sessions or 8-hour nightly exposure; Oral: 500 mg/day10 beneficial10 studies
- Very lowLactobacillus brevis SBC8803Across 7 studies, all reported beneficial effects on sleep quality, with a predominant moderate effect size. However, only one clinical trial (n=17) directly tested Lactobacillus brevis SBC8803, showing small improvements in waking and drowsiness; the remaining studies involve other probiotic strains or are general reviews. The evidence specific to SBC8803 is very limited and preliminary.10 beneficial10 studies
- ModerateAshwagandhaAcross all 3 studies, ashwagandha consistently showed beneficial effects on sleep quality, with effect sizes ranging from small to large (predominantly moderate). Most studies involved clinical populations with stress-related or mental health conditions, and the median study duration was 56 days (one study). The most commonly reported dose was 600 mg/day. The evidence base is small (3 studies), so findings should be considered preliminary. · Dose: 120-1000 mg/day3 beneficial3 studies