Best Supplements for Improved Sleep Quality
Ranked by research evidence. Compare 62 supplements across 88 papers from the biomedical literature, with effect direction, evidence strength, and dose range for each.
Top picks by evidence
- High evidence9 studies
Across 9 studies, all reported beneficial effects of lavender on sleep quality, with predominantly moderate effect sizes. The evidence includes two meta-analyses and multiple randomized controlled trials, primarily in clinical populations such as adults with hypertension, cancer patients undergoing chemotherapy, and postmenopausal women. Median study duration was 18 days, with doses varying widely (e.g., 500 mg/day orally, 15-minute inhalation sessions daily) and no single form or dose consistently used across studies.
- Moderate evidence3 studies
Across all 3 studies in the database, ashwagandha showed beneficial effects on sleep quality, with effect sizes ranging from small to large. The evidence is supported by 3 statistically significant findings, including a systematic review (590 participants, moderate effect) and a meta-analysis (254 participants, small effect). The most-studied population includes individuals with stress-related or anxiety/insomnia conditions, and the median study duration was 56 days (8 weeks) based on 1 of 3 studies that reported it.
Dose: 120-1000 mg/day - Low evidence10 studies
Across 7 studies, all reported beneficial effects on sleep quality with predominantly moderate effect sizes. However, only one study directly tested Lactobacillus brevis SBC8803 (a small pilot trial), while the others examined different probiotic strains, limiting direct applicability. The most direct evidence comes from a non-randomized crossover study in adults with elevated insomnia scores.
- LowLactobacillus brevis SBC8803Across 7 studies, all reported beneficial effects on sleep quality with predominantly moderate effect sizes. However, only one study directly tested Lactobacillus brevis SBC8803 (a small pilot trial), while the others examined different probiotic strains, limiting direct applicability. The most direct evidence comes from a non-randomized crossover study in adults with elevated insomnia scores.10 beneficial10 studies
- HighLavenderAcross 9 studies, all reported beneficial effects of lavender on sleep quality, with predominantly moderate effect sizes. The evidence includes two meta-analyses and multiple randomized controlled trials, primarily in clinical populations such as adults with hypertension, cancer patients undergoing chemotherapy, and postmenopausal women. Median study duration was 18 days, with doses varying widely (e.g., 500 mg/day orally, 15-minute inhalation sessions daily) and no single form or dose consistently used across studies.9 beneficial9 studies
- ModerateAshwagandhaAcross all 3 studies in the database, ashwagandha showed beneficial effects on sleep quality, with effect sizes ranging from small to large. The evidence is supported by 3 statistically significant findings, including a systematic review (590 participants, moderate effect) and a meta-analysis (254 participants, small effect). The most-studied population includes individuals with stress-related or anxiety/insomnia conditions, and the median study duration was 56 days (8 weeks) based on 1 of 3 studies that reported it. · Dose: 120-1000 mg/day3 beneficial3 studies