Best Supplements to Fix Sleep Schedule / Jet Lag

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

Drops sleepiness score by ~1.2 points· Weak evidence

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

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

Reduces cortisol and anxiety while improving sleep quality and physical recovery in stressed adults.

Blocks adenosine receptors to boost alertness, reaction time, and endurance — one of the most proven ergogenic aids.

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

Lowers core body temperature to deepen sleep — 3g before bed reduces daytime fatigue and boosts next-day cognition.

Ginsenosides combat fatigue, sharpen cognitive function, and enhance stress resilience — distinct from American and Siberian ginseng.

Fast-acting adaptogen that combats mental fatigue and improves cognitive performance under stress — works within days, not weeks.

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