Best Supplements for Improved Sleep Quality
Ranked by research evidence. Compare 50 supplements across 66 papers from the biomedical literature, with effect direction, evidence strength, and dose range for each.
Top picks by evidence
- Moderate evidence3 studies
Across 3 studies, all reported beneficial effects on sleep quality. Effect sizes were mixed (small to large). The most studied dose range was 120-1000 mg/day, with median study duration of 56 days. Populations included healthy individuals and those with stress-related or clinical conditions (anxiety, insomnia, mental disorders).
Dose: 120-1000 mg/day - Low evidence10 studies
Across 7 studies, all 7 reported beneficial effects on sleep quality, with the predominant effect size being moderate. The evidence is drawn from a mix of RCTs, clinical trials, and reviews, with 3 studies reaching statistical significance. The most targeted study for this specific strain (Lactobacillus brevis SBC8803) was a small pilot crossover trial in 17 males with slightly high insomnia scores showing significant improvement in waking and marginal improvement in daytime drowsiness.
- Low evidence3 studies
Across all 3 available studies, lavender shows moderate beneficial effects on sleep quality in clinical populations. All 3 studies reported statistically significant improvements, with effect sizes consistently rated as moderate. The most studied form was inhaled lavender oil, and the median study duration across 2 reporting studies was 31 days, though effects were also observed after 5 days in one trial.
- LowLactobacillus brevis SBC8803Across 7 studies, all 7 reported beneficial effects on sleep quality, with the predominant effect size being moderate. The evidence is drawn from a mix of RCTs, clinical trials, and reviews, with 3 studies reaching statistical significance. The most targeted study for this specific strain (Lactobacillus brevis SBC8803) was a small pilot crossover trial in 17 males with slightly high insomnia scores showing significant improvement in waking and marginal improvement in daytime drowsiness.10 beneficial10 studies
- ModerateAshwagandhaAcross 3 studies, all reported beneficial effects on sleep quality. Effect sizes were mixed (small to large). The most studied dose range was 120-1000 mg/day, with median study duration of 56 days. Populations included healthy individuals and those with stress-related or clinical conditions (anxiety, insomnia, mental disorders). · Dose: 120-1000 mg/day3 beneficial3 studies
- LowLavenderAcross all 3 available studies, lavender shows moderate beneficial effects on sleep quality in clinical populations. All 3 studies reported statistically significant improvements, with effect sizes consistently rated as moderate. The most studied form was inhaled lavender oil, and the median study duration across 2 reporting studies was 31 days, though effects were also observed after 5 days in one trial.3 beneficial3 studies