10 Best Sleep Aids, According to Doctors and Sleep Experts
These sleep aids can help you fall asleep faster and snooze sounder.
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Tossing, turning and on-the-hour clock peeks — cue the exhausted sigh because it sounds like another restless night. Sleep is one of the most important things that our body needs for optimal operating power, but it’s also one of the “healthy you” to-dos with which many people struggle. “A good night’s rest is important — it supports a healthy weight, which is good for your heart, keeps your immune system strong and recharges your body so you have the energy to keep up with life,” says Raj Dasgupta, M.D., sleep expert and assistant professor of clinical medicine at Keck School of Medicine of USC and host of The Dr. Raj Podcast. On the flip side, lack of sleep can mess with all of the above, as well as hormone production, brainpower, mood, digestion and so much more.
At the Good Housekeeping Institute, our experts know the value of a restful night of slumber as we've tested all sorts of sleep products from the best pillows to cooling pajamas. And when it comes to supplements, the registered dietitians at our Nutrition Lab have also rigorously reviewed everything from magnesium and turmeric to protein powders, prioritizing picks that have been tested by credible third parties. We've narrowed down some of the best sleep aids — whether you want to take a supplement or are looking for other ways to improve your sleep.
Our top picks:
While certain lifestyle habits may need to be tweaked to solve your skimpy sleep (like putting down the nightcap or cutting back on doomscrolling), there are other factors that can play a role in sleep dysfunction, including a health condition such as sleep apnea, some medications and even your bedroom environment. So it’s important to see a doctor if you seem to experience insomnia regularly, as a they can tease out any underlying causes, and a sleep specialist can suggest other ways to reclaim your ZZZs if your DIY tweaks (like the ones we’ll recommend below) don’t seem to working.
If you’re still having a hard time and can’t conk out, take a deep breath — it can be annoying and stressful, but sleep troubles aren’t unfixable. We’ve selected some of the best sleep aids that may help you out.
Natrol Melatonin Tablets
If your body isn't making enough melatonin to get you to dreamland, the right melatonin supplement may help. Melatonin is a hormone that plays a role in regulating our body's sleep-wake cycle, so more of it is secreted at night (the time of day when we're naturally supposed to be slumbering).
We love this one because the 5 mg strawberry-flavored tablets are dissolvable, meaning they're fast-acting and great if you're not a pill swallower. But most importantly, this supplement company is USP-verified, meaning it's been third-party tested to confirm that it contains the ingredients that the bottle says it does, is manufactured in accordance with the FDA's current "Good Manufacturing Practices" standards and it doesn't have harmful levels of contaminants.
Some vitamins or supplements contain ingredients or fillers that are animal-derived, but these capsules by Gaia Herbs are completely vegan and filled with proven plant-based sleep helpers such as valerian root, which studies show may help you fall asleep faster and improve sleep quality. They also contain other herbs, such as organic skullcap, organic California poppy and organic passionflower, that may produce feelings of calmness, relaxation and sleepiness. The company puts its supplements through third-party testing to confirm dosage and ensure they're free from heavy metals, microbials and pesticides. Keep in mind that valerian is not safe for those who are pregnant or breastfeeding.
This winner of the Clean Label Project Purity Award (given to products that pass its rigorous testing for harmful ingredients that wouldn't be displayed on a label, such as toxins and contaminants) is a yummy way to sleep sounder. "Gummies are easy to take and also taste good, so don't overdo it, as too much melatonin can disrupt your circadian rhythm," says Good Housekeeping Institute Nutrition Director Stefani Sassos, M.S., R.D.N., C.S.O., C.D.N., NASM-CPT. "And always keep these out of reach of children." It's important to consult your kid's pediatrician before starting a supplement to help with sleep.
The 3 mg of melatonin per gummy, plus other herbal relaxers such as ashwaganda and chamomile, all work together to help your brain dial it down so you can sleep.
"If you have trouble swallowing pills (or just don't like to), liquid melatonin could be a good option for you," Sassos says. NOW is one of the best when it comes to supplement quality and transparency — it adheres to strict quality and safety standards to ensure you're getting the right dose made from the best natural ingredients, and it's earned respected industry emblems such as USDA Organic, Non-GMO Project Verified, Certified Gluten-Free, Cruelty-Free and more. You'll reap "sleep better" benefits via 3 mg of melatonin per 1/4 teaspoon (or about 20 drops) dose. Check with your child's pediatrician before administering to children.
"This is one of my favorites, I love sipping a hot mug of this herbal blend to wind down in the evening," says Sassos. This mild-flavored, slightly sweet brew contains lemongrass, rosebuds and chamomile (well-known for having a sedative effect) as well as hawthorn (which may induce side effects like dizziness and nausea). These herbs may produce feelings of calmness, thanks to plant compounds such as flavonoids, which are involved in a healthy sleep cycle.
A sleep-tracking device can help you learn more about your sleep hygiene and sleeping habits so that you can optimize bedtime. You can find trackers that you wear on your wrist or tracking apps that connect to your smartwatch, but we love the even-more-minimalist Oura Ring. Our testers had much to love: they say it's comfortable, pretty, waterproof and has good battery life. And importantly, it delivers accurate insights that they were able to use to improve their sleep, such as how long is spent in the various sleep stages and their body temperatures throughout the night.
Muffling environmental sounds can help prevent nighttime awakenings that can impair your sleep quality and quantity, and a white noise machine may help with this. "When you have white noise to block out disruptions, a growling motorcycle or slamming door is less likely to jar you awake or shift you into a lighter sleep stage that isn’t restorative,” says Dr. Dasgupta.
This compact unit offers a selection of 11 white noise sounds, such as the whirring of a fan or peaceful nature sounds like the crashing and gurgling of ocean surf. It's also conveniently rechargeable in case you can't leave it plugged in overnight, plus it connects to Bluetooth so you can use it like a wireless speaker when you're not sleeping (say, if you want to stream relaxing music or listen to a meditation before bed).
When you need a little help chilling out or want to get extra cozy, the pressure of a weighted blanket may be just the fix. "Weighted blankets are known for using gentle weight to promote a sense of calmness or relaxation using deep-touch pressure stimulation," explains Sarah Silverman, Psy.D, behavioral sleep medicine specialist and holistic sleep wellness consultant.
We love this option because of its no-shift construction, even weight distribution and cooling properties. You can choose from a 12-pound or 20-pound blanket, depending on how much weight you prefer, and the cover is machine washable. Note: If you have a condition that affects your breathing, always talk to your doctor before introducing a weighted blanket into your nighttime routine.
A pitch-black bedroom is one easy way to help you score a rejuvenating slumber, and sometimes regular drapes or shades just don’t cut it. Blackout curtains are made with an extra layer of fabric to prevent any sliver of light from peeking through, and this two-piece polyester set is affordable, offered in a variety of colors, patterns and sizes, plus it performed well in our tests. “Blackout shades are a must-have in my book. It’s important to think ‘cave-like’ when it comes to your bedroom, so blocking out as much light as possible is key for optimal sleep—even a small amount of light can potentially disrupt you,” says Silverman.
A wind-down routine can be anything that makes you feel good and at peace, for instance, a few moments of mindfulness or meditation can be very helpful in priming your mind for sleep. The shower is a great place to indulge in some pre-bed mindfulness, and you can add even more mind-clearing power by dropping an aromatherapy tablet on your shower floor before getting in. These dissolve under the water stream to turn bathtime into a steamy sensory experience. You can also try spraying the brand’s Sleep Aromatherapy In-Shower Mist for a similar experience—the monoi and sandalwood scent of both products produces a clean, stress-relieving aroma sensation.
How we choose the best sleep aids
In the Good Housekeeping Institute, our experts regularly evaluate a broad range of supplements — everything from fish oil supplements to multivitamins for women — as well as test all types of products to promote a better night's sleep including sleep apps, sound machines, even mattresses.
Our registered dietitians in the Nutrition Lab assess supplements based on nutritional expertise, ingredients and third-party testing data. We scoured the research, talked to experts, and tested products to find you the best sleep aids.
What to look for when shopping for sleep aids
✔️ Bedroom upgrades: The environment in which you go to bed each night plays a crucial role in how well you snooze. Sleep experts say the ideal setup is pitch black, a cool temp around 65°F and includes a white noise machine or ear plugs if there are background sounds you need to block out. If your current window treatments let in too much light, switch to blackout curtains that offer total darkness. Scent has soothing qualities too, so consider adding an essential oil diffuser or another form of aromatherapy. And if you're feeling anxious, you may benefit from adding a weighted blanket to your bed.
✔️ Customized tech: If your mind starts racing once your head hits the pillow each night, you might want to try a meditation app to help distract and calm your mind. And if you still aren’t sure what’s keeping you up (or waking you up), a wearable sleep tracker can gather personalized data on your nighttime habits, which could provide helpful info on pinpointing any issues.
✔️ Natural herbs and supplements: Certain herbs have been beloved in the naturopathic world for their relaxing and calming properties, which may help bring on sleep. You can also try supplementing your body's own melatonin production with a melatonin supplement (which are available in capsule, gummy or liquid form).
How to improve your sleep habits
Knowing the building blocks to achieving good slumber is important so that you can get the sleep you need:
Keep to a regular sleep schedule. Wake up at the same time every morning, including weekends. “This helps strengthen your sleep-wake circadian rhythm. The more this is practiced, the easier it becomes, and the more your body will start to naturally wake up around the same time,” explains Sarah Silverman, Psy.D.
Get outside every day. “Aim for 15 to 20 minutes of natural sunlight every morning, ideally within the first hour of waking. Bright light in the morning (without sunglasses) is a powerful way to set your circadian rhythm and boost your mood and energy for the day, and it also helps regulate key hormones involved in your sleep-wake cycle, such as melatonin and cortisol,” Silverman says.
Eat regular, balanced meals and explore mindful eating. "You know that proper nutrition and sleep are critical to feeling your best, but new research suggests that they are more closely related than previously thought. Emerging science suggests that eating too quickly, skipping meals and eating a lot at once (particularly later in the day) may contribute to the development of sleep disorders such as insomnia," explains Good Housekeeping Institute Nutrition Director Stefani Sassos. Why? Possibly because shifting the majority of your caloric intake to later in the day can adversely affect your digestion, keeping you awake. Try to eat your larger meals earlier in the day, focusing on wholesome, nourishing foods — and be sure to drink plenty of water.
Create a wind-down routine. Life is stimulating, so we need to give our body and mind a break, and signal that it’s time to settle down. "A wind-down routine helps your body understand that it's nearing bedtime,” says Alicia Roth, Ph.D., clinical health psychologist who specializes in behavioral sleep medicine at Cleveland Clinic. Dim the lights and engage in some relaxing rituals such as stretching or yoga, reading (from a paper book!) or even a pampering skincare routine. Skip seemingly leisurely moves such as sipping a glass of wine or catching up on the news or social media — these things can mess with your sleep.
Put down the devices. Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect because it tricks your brain into thinking it’s still daytime, not time to snooze. “This prevents the release of key hormones like melatonin, which help you nod off,” explains Dr. Dasgupta.
What is the best sleep aid?
There’s no cut-and-dry answer for this one — it’s pretty much up to you and your personal preferences. Some people may want to jump straight to a melatonin supplement, while others may prefer to try out some options that relax you instead. No matter which sleep aid you go with, focusing on the healthy sleep habits listed above is one of the most important things you can do for your sleep hygiene.
Are OTC sleep aids safe?
“Most over-the-counter sleep aids are generally safe, but you’ll want to always speak with your doctor before adding one to your regimen, especially if you are taking other medications or dealing with certain medical conditions,” Sassos says. “Look for high-quality supplement brands that have been tested by a credible third-party for purity, potency and safety.”
Is it OK to take a sleep aid every night?
It’s technically safe to take a natural sleep aid nightly, but it’s not ideal because your body can become reliant on it, making it even harder for you to drift off on your own. However, if you’re struggling with insomnia for more than three months, it may be helpful to tap into some professional help. "Sometimes you can be doing all the right things, but your mindset about sleep may be getting in the way of making progress,” Silverman says. “There are trained insomnia specialists who can help you shift your mindset and target your worries, as well as teach you specific strategies." Search the Society of Behavioral Sleep Medicine's website to find an insomnia specialist near you.
Why Trust Good Housekeeping?
Alyssa Jung is a senior editor for the Hearst Health Newsroom, where she has written research-backed health content for Prevention, Good Housekeeping and Woman's Day since 2017. She has more than 13 years of reporting and editing experience, with sleep and nutrition being two topics she's spent lots of time delving into. She previously worked as research chief at Reader’s Digest, where she was responsible for the website's health vertical as well as editing health content for the print magazine, and she has also written for Chowhound, HealthiNation.com, Huffington Post and more.
Stefani Sassos is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related content, testing and evaluation. She also created a robust supplement "best practices" manual for editors to rely on when creating authoritative content around that topic. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. She is also Good Housekeeping’s on-staff fitness and exercise expert. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living.
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