Best Supplements and Nootropics for Sleep: Enhance Your Nights Naturally

The quest for a better night's sleep has led many to explore various solutions, from sleep hygiene practices to medication. However, a growing body of research points to the efficacy of targeted supplements and nootropics in improving sleep quality. 

The promise lies in their ability to work on multiple levels—some support the body's internal sleep-wake cycle, others calm the nervous system, and others boost neurotransmitter activity, culminating in a restful sleep experience.

It's important to note that while supplements and nootropics can be powerful aids, they are most effective as part of a holistic sleep strategy that includes good sleep hygiene, a consistent sleep schedule, and a sleep-conducive environment. 

Here at Seeking Slumber, we are a big believer in the idea of overall health and wellness as the doorway to better sleep. Many of the following supplements are taken before bed, but don't discount the ones that are not. Those that lead to improved overall health are also important for better sleep. 

Moreover, since these compounds can interact with other medications and conditions, consultation with a healthcare provider is strongly advised.

Melatonin

Melatonin is a hormone naturally produced by the pineal gland in response to darkness, and it plays a pivotal role in regulating the sleep-wake cycle. Supplementing with Melatonin is often recommended for those who have trouble falling asleep, whether due to jet lag, shift work, or irregular sleep patterns. The hormone signals your brain that it's time to wind down, preparing the body for rest.

While Melatonin is generally considered safe for short-term use, consulting with a healthcare provider for personalized advice is essential, especially for those on other medications or with pre-existing medical conditions.

Product Overview: Natrol Melatonin 5mg Fast-Dissolve Tablets are formulated to assist with restful sleep. The product offers a convenient strawberry-flavored tablet that dissolves quickly in the mouth, eliminating the need for water and simplifying consumption before bedtime.

Pros

  • The fast-dissolve formula allows for easy ingestion without water.
  • Each serving contains 5mg of 99% pure Melatonin to aid sleep.
  • Strawberry flavor enhances the palatability of the supplement.
  • Vegetarian-friendly and free from artificial flavors, preservatives, and significant allergens.

Cons

  • Some individuals may find 5mg of Melatonin too potent and require a lower dose.
  • All users may not prefer the dissolvable forms compared to traditional capsules.


My Take: Natrol Melatonin is a solid choice for those seeking to incorporate a sleep aid into their nightly routine. Its clean ingredient profile and ease of use make it a convenient option for improving sleep quality. It is beneficial for shift work, time changes, or traveling across time zones.

Ashwagandha

Ashwagandha, a cornerstone of Ayurvedic medicine, is an adaptogenic herb renowned for reducing stress and promoting relaxation. By regulating cortisol levels—the body's primary stress hormone—Ashwagandha can help create a calming effect conducive to sleep. Its anti-anxiety properties can prepare the mind and body for a more restful night, making it a popular choice for those who experience sleep difficulties due to stress or anxiety.

While Ashwagandha's sleep-promoting benefits have been substantiated through several studies, it's always advisable to consult a healthcare provider for personalized recommendations, particularly if you're taking other medications or have existing health issues.

Product Overview: TRIBE ORGANICS Ashwagandha KSM 66 is a premium organic supplement designed to enhance mental clarity, manage stress, and improve physical performance. It contains a potent 600mg dose of Ashwagandha per capsule, standardized to 5% withanolides for consistent effects.

Pros

  • Clinically tested for cognitive and athletic benefits.
  • Organic, non-GMO, and gluten-free, suitable for a broad demographic.
  • Utilizes “Green Chemistry” in production, avoiding harmful solvents.
  • Supports environmental causes through a portion of sales.

Cons

  • It may not be suitable for individuals with sensitivities to nightshade plants.
  • Individuals with auto-immune conditions are advised against using this supplement without medical advice.


My Take: This Ashwagandha supplement from TRIBE ORGANICS is a compelling choice for its holistic approach to well-being. Its eco-friendly production and clinical backing make it a trustworthy option for those looking to manage stress and enhance cognitive function naturally.

Rhodiola

Rhodiola Rosea is another adaptogenic herb that has been studied for its potential to improve stress resilience and mental clarity. While it is primarily known for boosting energy and reducing fatigue, Rhodiola can also balance the body's stress-response system.

This adaptogenic quality can make it easier for people to unwind and transition into a more conducive sleep state, significantly if stress or an overactive mind hinders restful sleep. However, because it can be energizing, the timing of Rhodiola supplementation is crucial and should be individualized. As with any supplement, consult a healthcare provider for tailored advice, mainly if you are already on medication or have existing health conditions.

Product Overview: Double Wood Supplements' Rhodiola Rosea is crafted to boost mental and physical energy through its high Salidrosides content. The supplement offers adaptogenic properties that support mood enhancement and cognitive performance.

Pros

  • The high content of active ingredient Salidrosides at 3%.
  • Vegan, gluten-free, and non-GMO for a clean, natural supplement choice.
  • They are manufactured and tested in the USA for assured quality.

Cons

  • As an adaptogen, it may take time for some users to notice the benefits.
  • Potential side effects necessitate a discussion with a healthcare provider before use.


My Take: Double Wood's Rhodiola Rosea is a potent option for those seeking to naturally enhance their mental and physical vigor. With its focus on the active component Salidrosides, this supplement is a strong contender for supporting overall cognitive and mood health.

Valerian Root

Valerian Root has been used for centuries as a natural remedy for various ailments, but it's perhaps most well-known for its potential sleep-promoting benefits. The root contains compounds that interact with gamma-aminobutyric acid (GABA), a neurotransmitter that helps regulate nerve impulses in your brain and nervous system. By increasing GABA levels, Valerian Root is believed to induce a calming effect that can help prepare the body for sleep.

Many people turn to Valerian as a natural alternative to pharmaceutical sleep aids. While studies on its efficacy are mixed, anecdotal evidence suggests it can be beneficial for those struggling with insomnia or occasional sleeplessness. Consulting a healthcare provider for personalized guidance is advisable, especially if taking other medications.

Product Overview: Double Wood Supplements' Valerian Root Drops are an organic, melatonin-free sleep aid that promotes relaxation and sleep. With each serving providing 168mg of Valerian Root, the drops offer a convenient and potent alternative to capsules and teas.

Pros

  • Organic and highly bioavailable liquid form for quick absorption.
  • Vegan, gluten-free, non-GMO, and made in the USA, ensuring product quality and safety.
  • It comes with a satisfaction assurance policy, emphasizing customer confidence.

Cons

  • Potential side effects such as an upset stomach or nausea should be considered.
  • The taste may be unfavorable to some users despite its effectiveness.

My Take: The Valerian Root Drops by Double Wood Supplements are an excellent choice for those seeking a natural sleep aid. The organic certification and vegan-friendly formulation make it accessible to many users looking for a non-synthetic alternative to improve sleep quality.

Bacopa Monnieri

Bacopa Monnieri, a staple in traditional Ayurvedic medicine, is primarily known for its cognitive-enhancing properties, but it also has potential benefits for sleep. This adaptogenic herb is believed to modulate neurotransmitters such as serotonin and dopamine, helping reduce stress and anxiety, which can pave the way for better sleep quality. Additionally, Bacopa has antioxidant properties that could contribute to overall neurological health, indirectly aiding sleep by improving stress resilience and emotional well-being.

While research specifically on Bacopa's sleep-improving qualities is somewhat limited, its ability to reduce anxiety and enhance mood suggests the potential for improved sleep. Consulting with a healthcare provider for personalized advice is recommended, mainly if you're using other medications.

Product Overview: Himalaya Organic Bacopa Monnieri is an adaptogenic supplement that supports mental clarity, memory, and cognitive function. Made with a blend of organic Bacopa extracts and powders, this nootropic is USDA Certified Organic and vegan-friendly.

Pros

  • Supports cognitive functions like memory and alertness.
  • Organic, non-GMO, vegan, and free from common allergens.
  • It is produced in a cGMP-certified facility, ensuring quality and safety.

Cons

  • Not suitable for immediate or short-term cognitive enhancement.
  • Some users may require time to notice the cognitive benefits.

My Take: Himalaya Organic Bacopa Monnieri is a promising herbal supplement for those seeking natural cognitive support. Its adherence to high quality and organic standards makes it a trustworthy option for long-term mental health maintenance.

Omega 3s

Omega-3 fatty acids, particularly those found in fish oil—EPA and DHA—are widely recognized for supporting cardiovascular and cognitive health. However, emerging research suggests that they may also be beneficial for sleep. Omega-3s are thought to aid in the production of the sleep-regulating hormone melatonin, and they have anti-inflammatory properties that may help to reduce stress, thereby promoting better sleep.

Some studies have shown a correlation between higher levels of Omega-3s, improved sleep quality, and reduced time to fall asleep. As with any supplement, it's crucial to consult a healthcare provider for a personalized recommendation, especially if you're on other medications or have existing health issues.

Product Overview: Sports Research Triple Strength Omega 3 Fish Oil is a premium fish oil supplement derived from Wild Alaskan Pollock, offering cardiovascular, cognitive, and immune support.

Pros

  • High concentration of Omega-3s (EPA and DHA) for heart and brain health.
  • Sustainably sourced with certifications from MSC and a 5-star IFOS rating.
  • Burpless soft gels with no fishy aftertaste.
  • Non-GMO, hexane-free, and gluten-free, suitable for pescatarians.

Cons

  • Some users may prefer a plant-based Omega-3 source.
  • The dosage may be higher than what some individuals require.

My Take: For those seeking a high-quality Omega-3 supplement, Sports Research offers a sustainable and potent option that stands out for its purity and effectiveness, making it a solid choice for enhancing overall health.

Phenylpiracetam

Phenylpiracetam is a nootropic that is a modified version of Piracetam, with the addition of a phenyl group to its structure. This alteration makes it more potent and bioavailable than its predecessor. While Phenylpiracetam is primarily known for its cognitive-enhancing effects, such as improved focus and mental clarity, it's generally not recommended for improving sleep. In fact, due to its stimulating properties, it could interfere with sleep if taken too close to bedtime.

However, some users have reported anecdotally that Phenylpiracetam, when used earlier in the day, could contribute to better sleep by promoting a more active, wakeful state during daylight hours, leading to increased tiredness at night. This could help in normalizing the sleep-wake cycle, especially for individuals with certain sleep disorders like narcolepsy or sleep shift disorder, where wakefulness during the day is as much a challenge as sleep at night.

Product Overview: NOW Supplements' L-Phenylalanine is an essential amino acid supplement designed to support the nervous system by aiding in producing neurotransmitters such as dopamine and norepinephrine.

Pros

  • Provides essential amino acids necessary for protein synthesis.
  • Supports nervous system health through neurotransmitter production.
  • Vegan capsules are free from major allergens.

Cons

  • It may interact with certain medications or medical conditions.
  • Not suitable for individuals with PKU (phenylketonuria).

My Take: NOW Supplements' L-Phenylalanine is a beneficial supplement for those looking to support their nervous system health through natural amino acid intake. The product's vegan certification and absence of significant allergens make it an inclusive option for various dietary needs.

Choline

Choline is an essential nutrient vital in various bodily functions, including synthesizing neurotransmitters. While it's not primarily known as a sleep aid, choline is a precursor to acetylcholine, a neurotransmitter involved in mood regulation, memory, and muscle control. Balanced levels of acetylcholine could, in theory, contribute to better sleep quality by promoting a more stable mood and reduced anxiety.

Moreover, choline may help manage rapid eye movement (REM) sleep, a crucial sleep cycle phase where most dreaming occurs. However, the evidence directly linking choline to improved sleep is limited, and it's more often used in the context of cognitive enhancement or as part of a broader wellness regimen. As with any supplement, consult your healthcare provider for personalized guidance, especially if you already take other medications.

Product Overview: Nested Naturals Choline Bitartrate is a cognitive support supplement that provides 500mg of choline, an essential nutrient for brain health, particularly recommended for prenatal development.

Pros

  • High dosage of choline to support brain and nervous system health.
  • It is especially beneficial for pregnant and breastfeeding mothers for prenatal development.
  • Vegan, non-GMO, gluten-free, soy-free, and allergen-free.

Cons

  • It may cause allergic reactions in sensitive individuals.
  • Some may require medical consultation before use due to health conditions or medication interactions.

My Take: Nested Naturals Choline is an excellent supplement for cognitive function, offering a substantial dosage of choline to support various aspects of brain health. It is particularly commendable for its consideration of prenatal nutritional support, making it a valuable choice for expectant and new mothers.

Inositol

Inositol, sometimes called vitamin B8, is a carbohydrate studied for its potential benefits on mental health and mood regulation. While not primarily considered a sleep aid, Inositol has shown promise in reducing symptoms of anxiety and depression, both of which can negatively impact sleep quality.

Some research suggests that Inositol may help restore healthy sleeping patterns by acting as a secondary messenger in various neurotransmitter systems. Its calming effect on the nervous system might make it easier for individuals to fall asleep and stay asleep, particularly those who have insomnia related to stress or mood disorders. As always, it's essential to consult a healthcare provider for personalized recommendations, especially if you take other medications or have pre-existing health conditions.

Product Overview: Nutricost Inositol Powder provides a substantial amount of Inositol, known as Vitamin B8, essential for various biological processes, including mood regulation and insulin signal transduction.

Pros

  • A generous quantity of Inositol at 1 pound per bottle, with a convenient scoop for easy serving.
  • Gluten-free, non-GMO, and lab-tested for assurance of quality.
  • Manufactured in a GMP-compliant facility, indicating high production standards.

Cons

  • Powder form may not be as convenient as capsules for some users.
  • Large quantities might not be used before the expiration date for individual users.

My Take: Nutricost's Inositol Powder is an excellent choice for those needing higher doses of Inositol, such as individuals managing PCOS or needing mood support. The powder form allows for flexibility in dosing and is a cost-effective option for long-term use.

My Favorites

Melatonin

Melatonin

Why it's a top pick: Natrol Melatonin 5mg is chosen for its fast-acting, dissolvable form, offering a convenient and effective solution to induce sleep. The strawberry flavor and ease of consumption without water make it a user-friendly option for those needing a quick sleep aid.

Ashawanga

Ashwagandha

Why it's a top pick: TRIBE ORGANICS Ashwagandha KSM 66 stands out for its holistic stress management and cognitive function support. The organic certification and the eco-friendly “Green Chemistry” manufacturing process add to its appeal, making it a responsible choice for health and environment-conscious consumers.

Omega3

Omegas 3

Why it's a top pick: Sports Research Triple Strength Omega 3 Fish Oil is selected for its high potency and sustainability. It's a heart-healthy supplement supporting cognitive functions, making it a versatile addition to any wellness routine.

Choline

Choline

Why it's a top pick: Nested Naturals Choline Bitartrate is highlighted for its cognitive benefits, especially for pregnant and breastfeeding mothers. Its commitment to clean, allergen-free ingredients ensures it's accessible to many, supporting brain health without compromise.

Inostil

Inositol

Why it's a top pick: Nutricost Inositol Powder provides a generous quantity of this crucial nutrient, offering flexibility in dosing and potential mood regulation benefits. Its gluten-free, non-GMO formulation ensures purity and suitability for a broad user base.

How We Chose These Items

Selecting the top supplements and nootropics for sleep enhancement required meticulous research and consideration. Here's our methodical approach:

  1. Scientific Research and Evidence: We prioritized supplements backed by scientific research supporting their efficacy in improving sleep and cognitive functions.
  2. Quality and Purity: Supplements that are non-GMO, gluten-free, and manufactured in GMP-compliant facilities were favored to ensure high-quality standards.
  3. User Reviews and Ratings: We sifted through extensive user feedback on platforms like Amazon, prioritizing products with higher satisfaction rates and positive personal experiences.
  4. Brand Reputation: Recognized and reputable brands were chosen for their proven track record in producing reliable and effective supplements.
  5. Ingredient Potency and Effectiveness: Products containing clinically significant dosages and forms of active ingredients were selected to ensure potential effectiveness.

The chosen products represent the culmination of this rigorous selection process, ensuring various options for different health and wellness needs related to sleep and cognitive enhancement.

Where to Buy

To incorporate these top-tier supplements and nootropics into your nightly routine, visit Amazon for a hassle-free shopping experience. We've collated direct links to each recommended product, ensuring you can easily find what you're looking for.

Here's where you can find each item:

Your purchase through these links enables you to access quality supplements and supports our efforts to guide you toward better health and improved sleep.

FAQs on Supplements and Nootropics for Sleep

Can melatonin supplements help me fall asleep faster? 
Yes, melatonin supplements are known to help individuals fall asleep faster. Melatonin is a hormone naturally produced by the body that regulates the sleep-wake cycle. Supplementing with Melatonin can signal to your body that it's time to sleep, particularly useful for those with irregular sleep schedules or those suffering from jet lag.

How does Ashwagandha improve sleep quality? 
Ashwagandha, an adaptogen, helps manage stress by modulating the body's response to stress and anxiety, which are common culprits of sleep disturbances. It supports the overall relaxation of the body and mind, improving sleep quality.

Is Rhodiola effective for combating sleep-related fatigue? 
Rhodiola is known for its energy-boosting and anti-fatigue properties. While not a sedative, it can help reduce fatigue from poor sleep quality or insomnia. Enhancing your body's stress response may indirectly contribute to better sleep patterns over time.

Can I take Valerian Root every night for sleep? 
Valerian Root is generally considered safe for nightly use. However, it's best to follow the dosage recommendations on the supplement's label and consult a healthcare provider, especially if you plan to use it long-term, as your body's response to it may change over time.

Does Bacopa Monnieri have immediate effects on sleep? 
Bacopa Monnieri typically doesn't have direct sedative effects. Instead, it supports cognitive function and may reduce anxiety, improving sleep quality. Consistent use according to recommended dosages is necessary to see benefits in sleep from Bacopa Monnieri.

Sources

Our article pulls information directly from the product pages on Amazon to ensure accuracy and up-to-date data on the supplements and nootropics reviewed.

Here are the Amazon links to the products discussed:

For scientific validation and research on the efficacy of these supplements and their effects on sleep and cognitive function, we conducted thorough internet research, including scholarly articles and clinical trials. The results of these studies have informed our recommendations and the information provided within the report.