Supplements for Sleep

Regulates the circadian clock to reduce sleep onset time — most effective at low doses (0.3-1mg) for jet lag and rhythm disorders.

Supports 300+ enzymatic reactions — critical for sleep, stress response, muscle function, and cognitive health.

Tea-derived amino acid that boosts alpha brain waves for calm, focused alertness — synergizes with caffeine to reduce jitteriness.

Inhibitory neurotransmitter that calms neural activity — may work through the gut-brain axis for acute anxiety and sleep support.

Vitamin-like compound studied for hormonal and metabolic balance. Best evidence is for PCOS and gestational-diabetes prevention (multiple meta-analyses, though recent high-quality trials are mixed); anxiety/OCD data are older and thinner.

Clinically matched low-dose SSRIs for mild-to-moderate depression — also reduces anxiety and PMS symptoms.

Direct serotonin precursor that may support mood, sleep, and appetite control, but requires caution with certain medications.

Sole dietary precursor to serotonin and melatonin — supports mood regulation and natural sleep onset more gradually than 5-HTP.