The Best Sleep supplements that actually That Work
Stacks of Supplements
Disclosure: This post may contain affiliate links. If you buy through them, we may earn a commission — at no extra cost to you. Learn more.
Sleep is one of the most foundational pillars of health. Yet, millions of us struggle to get consistent, high-quality rest. According to the NHS, one in three people in the UK experiences poor sleep on a regular basis. Whether it's trouble falling asleep, staying asleep, or waking up feeling unrested, many turn to natural sleep supplements as a gentle, non-prescription solution. But with so many options on the market, it’s hard to know what actually works.
Here’s a breakdown of the most effective, science-backed sleep supplements available in the UK, what they are, how they work, and why they might help you finally get the rest you need.
1. Magnesium
How it works: Magnesium is involved in over 300 enzymatic processes in the body, including those that regulate the nervous system and promote muscle relaxation. It helps activate the parasympathetic nervous syste, the system responsible for calm and rest. Some forms, like magnesium glycinate and magnesium citrate, are better absorbed and tend to be gentler on digestion.
Scientific backing: A 2012 double-blind placebo-controlled trial found that magnesium supplementation significantly improved sleep time, sleep efficiency, and early morning awakening in elderly participants with insomnia (Abbasi et al., 2012).
Recommended form: Magnesium glycinate or citrate
Typical effective dose: 200–400mg, taken 30–60 minutes before bed
2. Zinc
How it works: Zinc isn’t just for immune support. It also plays a role in neurotransmitter regulation and has been shown to influence sleep onset and quality. When combined with magnesium and melatonin, zinc has been shown to improve sleep in clinical settings.
Scientific backing: A 2011 study in the Journal of the American Geriatrics Society showed that a combination of zinc, melatonin, and magnesium significantly improved sleep quality in patients with primary insomnia.
Typical effective dose: 10–30mg, taken with magnesium
3. Montmorency Cherry (Tart Cherry)
How it works: Montmorency cherries are one of the few natural sources of melatonin. They also contain anti-inflammatory compounds that may support muscle recovery and sleep continuity.
Scientific backing: A 2012 study published in the European Journal of Nutrition found that participants who consumed tart cherry juice had increased melatonin levels and improved sleep duration and efficiency (Howatson et al., 2012).
Typical dose: 30–60ml of tart cherry juice concentrate or 500mg in capsule form, 1–2 hours before bed
4. L-Theanine
How it works: L-Theanine is an amino acid found in green tea that promotes relaxation without sedation. It helps increase alpha brain waves (associated with calm but alert states) and supports GABA, dopamine, and serotonin production.
Scientific backing: A 2019 randomised controlled trial showed that 200mg of L-theanine improved sleep latency and reduced sleep disturbances in individuals with anxiety (Hidese et al., 2019).
Typical dose: 100–200mg, 30–60 minutes before bed
5. Apigenin
How it works: Apigenin is a flavonoid found in chamomile. It binds to benzodiazepine receptors in the brain, which are associated with reducing anxiety and promoting sleep. Unlike pharmaceutical sedatives, apigenin works gently to calm the nervous system.
Scientific backing: While direct human sleep trials are limited, preclinical research and anecdotal use support apigenin’s sedative properties, particularly when sourced from chamomile extract (Viola et al., 1995).
Typical effective dose: 25–50mg, often found in sleep blends or chamomile extract capsules
6. 5-HTP (5-Hydroxytryptophan)
How it works: 5-HTP is a precursor to serotonin, which in turn is a precursor to melatonin, the hormone that regulates your sleep-wake cycle. Supplementing with 5-HTP may increase serotonin and melatonin production naturally.
Scientific backing: A study published in American Journal of Therapeutics showed that 5-HTP supplementation improved sleep quality and reduced the time to fall asleep in individuals with sleep disorders (Shin et al., 2010).
Typical effective dose: 50–100mg, taken about 30 minutes before bed
Note: 5-HTP should not be taken with antidepressants (SSRIs or MAOIs)
7. Valerian Root Extract
How it works: Valerian root is a traditional herbal remedy used for sleep and anxiety. It’s believed to enhance GABA signalling in the brain—similar to how anti-anxiety medications work, but more gently.
Scientific backing: A meta-analysis in The American Journal of Medicine (Bent et al., 2006) found that valerian improved sleep quality in several trials, though results varied depending on dose and duration.
Typical UK dose: 300–600mg, 1 hour before bed
Final Thoughts
Sleep supplements can be a powerful support tool, but they work best when combined with proper sleep hygiene, a consistent bedtime, and a calm environment. The good news? Every ingredient above is available in the UK, either as a standalone supplement or as part of a well-formulated blend.
If you're struggling with your sleep, start with the basics, like magnesium and L-theanine, and experiment from there. Everyone's biochemistry is different, so the best supplement is the one that works for your unique rhythm.
References:
Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M.M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences.
Howatson, G., et al. (2012). Effect of tart cherry juice on melatonin levels and sleep quality. European Journal of Nutrition.
Hidese, S., et al. (2019). Effects of L-theanine on sleep quality: a randomized controlled trial. Nutrients.
Viola, H. et al. (1995). Apigenin, a component of chamomile, binds to central benzodiazepine receptors and has anxiolytic effects. Planta Medica.
Shin, C., et al. (2010). Effects of 5-Hydroxytryptophan on sleep quality. American Journal of Therapeutics.
Bent, S., et al. (2006). Valerian for sleep: a systematic review and meta-analysis. The American Journal of Medicine.
