The best sleep supplements 2024 – tried and tested

<img src="https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Best-sleep-supplements–41c6d77.jpg?quality=45&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Best-sleep-supplements–41c6d77.jpg?quality=45&amp;resize=2400,1598 2400w, https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Best-sleep-supplements–41c6d77.jpg?quality=45&amp;resize=1920,1278 1920w, https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Best-sleep-supplements–41c6d77.jpg?quality=45&amp;resize=1440,959 1440w, https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Best-sleep-supplements–41c6d77.jpg?quality=45&amp;resize=1200,799 1200w, https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Best-sleep-supplements–41c6d77.jpg?quality=90&amp;resize=960,639 960w, https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Best-sleep-supplements–41c6d77.jpg?quality=90&amp;resize=720,479 720w, https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Best-sleep-supplements–41c6d77.jpg?quality=90&amp;resize=576,383 576w, https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Best-sleep-supplements–41c6d77.jpg?quality=90&amp;resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Best-sleep-supplements–41c6d77.jpg?quality=90&amp;resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-923871 alignnone size-landscape_thumbnail" alt="Three of the best sleep supplements" title="Best sleep supplements" /> <p><a href="https://www.bbc.co.uk/programmes/articles/12vPkRZvnsv4Csp222Jtf0J/dr-xand-sleeping-pill-alternatives#:" target="_blank" rel="noopener">Over 5 million prescriptions</a> for sleep medication were administered in England in 2022/23. While medication can help with sleep, what are the alternatives, and what can we expect from herbal or nutritional supplements?</p>
<p>Nutritional supplements marketed to help with sleep generally aim to promote relaxation, reduce anxiety and regulate the body’s natural sleep-wake cycle, also known as <a href="https://www.nhlbi.nih.gov/health/sleep/sleep-wake-cycle#" target="_blank" rel="noopener">the circadian rhythm</a>. They usually contain a blend of ingredients known to relax the body and improve sleep quality.</p>
<p>Some commonly found ingredients include:</p>
<ul>
<li>Valerian root, passion flower and chamomile</li>
<li>Magnesium</li>
<li>L-Theanine</li>
<li>Tryptophan</li>
<li>Hops</li>
</ul>
<p>Sleep supplements are formulated to have mild effects compared to sleeping pills. They are often designed to be taken close to bedtime so the potent herbal and plant extracts can exert their sedative properties. You will find it is recommended that most of these sleep supplements are taken 30 minutes to an hour before bedtime.</p>
<h3>Jump to section:</h3>
<ul>
<li><a href="#GLANCE">Best sleep supplements at a glance </a></li>
<li><a href="#BEST">Best sleep supplements to buy in the UK 2024</a></li>
<li><a href="#BOTANICALS">Which botanicals are good for sleep?</a></li>
<li><a href="#GOOD">What makes a good sleep supplement?</a></li>
<li><a href="#MOST">How to make the most of a sleep supplement</a></li>
<li><a href="#WHO">Who should take a sleep supplement?</a></li>
<li><a href="#WHAT">What we looked for in sleep supplements</a></li>
</ul>
<h3><a id="GLANCE"></a> Best sleep supplements at a glance</h3>
<p><strong>Best capsules<br>
</strong></p>
<ul>
<li>Nutravita Natural Night Complex, <a href="https://www.amazon.co.uk/Nutravita-Chamomile-L-Theanine-Alternative-Uncoloured/dp/B083F4F8MX?tag=bbc00-21&amp;ascsubtag=bbcgoodfood-0" target="_blank" rel="sponsored">£17.99</a></li>
<li>MyVitamins Sleep Capsules, <a href="https://www.myvitamins.com/sports-nutrition/sleep-capsules/15299598.html" target="_blank" rel="sponsored noopener noreferrer">£19.99</a></li>
<li>Together Health Night Time, <a href="https://www.togetherhealth.co.uk/products/night-time-complex" target="_blank" rel="sponsored noopener noreferrer">£13.99</a></li>
<li>Vitl Sweet Sleep, <a href="https://www.hollandandbarrett.com/shop/product/vitl-sweet-sleep-capsules-60060908" target="_blank" rel="sponsored noopener noreferrer">£9.99</a></li>
</ul>
<p><strong>Best tablets</strong></p>
<ul>
<li>Healthspan NightTime 5-HTP, <a href="https://www.healthspan.co.uk/night-time-5-htp/" target="_blank" rel="sponsored noopener noreferrer">£20.49</a></li>
</ul>
<p><strong>Best gummies</strong></p>
<ul>
<li>Nutrigums Night Time Gummies, <a href="https://www.nutrigums.co.uk/products/night-time-complex-passionfruit-flavour-60-vegan-gummies" target="_blank" rel="sponsored noopener noreferrer">£14.99</a></li>
</ul>
<p><strong>Best powders</strong></p>
<ul>
<li>Ancient &amp; Brave True Nightcap, <a href="https://thenaturallivingshop.co.uk/product/ancient-brave-true-nightcap/" target="_blank" rel="sponsored noopener noreferrer">£26</a></li>
<li>BioCare Sleep NutriPowder, <a href="https://www.dolphinfitness.co.uk/en/biocare-sleep-nutripowder-70g/408396" target="_blank" rel="sponsored noopener noreferrer">£30.69</a></li>
</ul>
<h2><a id="BEST"></a> Best sleep supplements to buy in 2024</h2>
<h3>Best capsules</h3>
<h3>Nutravita Natural Night Complex</h3>
<p>Available from <a href="https://www.superdrug.com/health/vitamins-supplements/multi-vitamins/nutravita-sleep-complex-chamomile-magnesium-120vegan-caps/p/mp-00011574" target="_blank" rel="sponsored noopener noreferrer">Superdrug (£17.99)</a>, <a href="https://www.debenhams.com/product/nutravita-natural-night-complex-120-vegan-capsules_p-26ded856-4eb7-49cf-9bd6-eb25968ffb36?colour=White" target="_blank" rel="sponsored noopener noreferrer">Debenhams (£17.99)</a>, <a href="https://www.amazon.co.uk/Nutravita-Chamomile-L-Theanine-Alternative-Uncoloured/dp/B083F4F8MX?tag=bbc00-21&amp;ascsubtag=bbcgoodfood-0" target="_blank" rel="sponsored">Amazon (£17.99)</a></p>
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<img class="wp-image-923880 align size-landscape_thumbnail image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Nutravita-Natural-Night-Complex-7c6c3fd.jpg?quality=90&amp;resize=620%2C349" width="620" height="413" alt="Nutravita Natural Night Complex" title="Nutravita Natural Night Complex">
</source></source></source></source></source></source></source></source></source></source></source></source></source></source></picture>
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<p><strong>Price per dose: 16p</strong><br>
<strong>Star rating: 5/5</strong></p>
<p>These capsules contain a rounded mix of nutrients and botanicals such as magnesium, vitamin D3, B12, L-tryptophan, lemon balm and chamomile. The addition of biotin and B12 aims to further calm the nervous system and contribute to normal psychological function making this a great one for all-round wellbeing. Four months’ supply and just one flavourless capsule per day make this the best value for money, too.</p>
<p><strong>Available from:</strong></p>
<ul>
<li><a href="https://www.superdrug.com/health/vitamins-supplements/multi-vitamins/nutravita-sleep-complex-chamomile-magnesium-120vegan-caps/p/mp-00011574" target="_blank" rel="sponsored noopener noreferrer">Superdrug (£17.99)</a></li>
<li><a href="https://www.debenhams.com/product/nutravita-natural-night-complex-120-vegan-capsules_p-26ded856-4eb7-49cf-9bd6-eb25968ffb36?colour=White" target="_blank" rel="sponsored noopener noreferrer">Debenhams (£17.99)</a></li>
<li><a href="https://www.amazon.co.uk/Nutravita-Chamomile-L-Theanine-Alternative-Uncoloured/dp/B083F4F8MX?tag=bbc00-21&amp;ascsubtag=bbcgoodfood-0" target="_blank" rel="sponsored">Amazon (£17.99)</a></li>
<li><a href="https://www.nutravita.co.uk/products/night-supplements" target="_blank" rel="sponsored noopener noreferrer">Nutravita (£19.99)</a></li>
</ul>
<h3>MyVitamins Sleep Capsules</h3>
<p>Available from <a href="https://www.myvitamins.com/sports-nutrition/sleep-capsules/15299598.html" target="_blank" rel="sponsored noopener noreferrer">MyVitamins (£19.99)</a>, <a href="https://www.awin1.com/cread.php?id=489797&amp;clickref=bbcgoodfood-0&amp;awinmid=3196&amp;p=https%3A%2F%2Fwww.myprotein.com%2Fp%2Fsports-nutrition%2Fsleep-capsules%2F15299598%2F" target="_blank" rel="sponsored">MyProtein (£19.99)</a></p>
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<img class="wp-image-923879 align size-landscape_thumbnail image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/11/MyVitamins-Sleep-5d0f64b.jpg?quality=90&amp;resize=620%2C349" width="620" height="413" alt="MyVitamins Sleep" title="MyVitamins Sleep">
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</div>
<p><strong>Price per dose: 68p (3 capsules)</strong><br>
<strong>Star rating: 4/5</strong></p>
<p>Despite having to take three of these capsules a day, we were still impressed with the formulation. It contains the preferred, absorbable form of magnesium – bisglycinate – plus cherry powder, lemon balm and amino acids L-theanine and L-tryptophan. Hormones are closely linked to stress and sleep, which is why these capsules also include 100 per cent NRV (recommended daily dosage) of vitamin B6 which is crucial for hormone production.</p>
<p><strong>Available from:<br>
</strong></p>
<ul>
<li><a href="https://www.myvitamins.com/sports-nutrition/sleep-capsules/15299598.html" target="_blank" rel="sponsored noopener noreferrer">MyVitamins (£19.99)</a></li>
<li><a href="https://www.awin1.com/cread.php?id=489797&amp;clickref=bbcgoodfood-0&amp;awinmid=3196&amp;p=https%3A%2F%2Fwww.myprotein.com%2Fp%2Fsports-nutrition%2Fsleep-capsules%2F15299598%2F" target="_blank" rel="sponsored">MyProtein (£19.99)</a></li>
</ul>
<h3>Together Health Night Time</h3>
<p>Available from <a href="https://www.togetherhealth.co.uk/products/night-time-complex" target="_blank" rel="sponsored noopener noreferrer">Together Health (£13.99)</a>, <a href="https://www.superdrug.com/health/vitamins-supplements/minerals/together-health-night-time-magnesium-herbal-sleeping-aid/p/mp-00011256" target="_blank" rel="sponsored noopener noreferrer">Superdrug (£13.99)</a>, <a href="https://www.bodykind.com/supplements-c11/minerals-c52/magnesium-c54/together-health-night-time-with-magnesium-60-capsules-p3382/s3382" target="_blank" rel="sponsored noopener noreferrer">Bodykind (£13.99)</a></p>
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</div>
<p><strong>Price per dose: 46p (for 2)</strong><br>
<strong>Star rating: 4/5</strong></p>
<p>This handy, plastic-free compostable pouch houses one month’s supply. The USP of this product, aside from the environmentally friendly packaging, is the unique blend of five forms of highly bioavailable natural marine magnesium and 100 per cent NRV of 5-HTP and natural hops to promote relaxation and sleep. It is recommended you take two capsules per day 30 minutes before bed, but this didn’t pose a problem as the tablets are average size and tasteless.</p>
<p><strong>Available from:</strong></p>
<ul>
<li><a href="https://www.togetherhealth.co.uk/products/night-time-complex" target="_blank" rel="sponsored noopener noreferrer">Together Health (£13.99)</a></li>
<li><a href="https://www.superdrug.com/health/vitamins-supplements/minerals/together-health-night-time-magnesium-herbal-sleeping-aid/p/mp-00011256" target="_blank" rel="sponsored noopener noreferrer">Superdrug (£13.99)</a></li>
<li><a href="https://www.bodykind.com/supplements-c11/minerals-c52/magnesium-c54/together-health-night-time-with-magnesium-60-capsules-p3382/s3382" target="_blank" rel="sponsored noopener noreferrer">Bodykind (£13.99)</a></li>
</ul>
<h3>Vitl Sweet Sleep</h3>
<p>Available from <a href="https://www.hollandandbarrett.com/shop/product/vitl-sweet-sleep-capsules-60060908" target="_blank" rel="sponsored noopener noreferrer">Holland &amp; Barrett (£9.99)</a>, <a href="https://www.anrdoezrs.net/click-100262634-14104232?sid=bbcgoodfood-0&amp;url=https%3A%2F%2Fwww.sainsburys.co.uk%2Fgol-ui%2Fproduct%2Fvitl-sweet-sleep-capsules-x30" target="_blank" rel="sponsored">Sainsbury’s (£10)</a>, <a href="https://www.awin1.com/cread.php?id=489797&amp;clickref=bbcgoodfood-0&amp;awinmid=6724&amp;p=https%3A%2F%2Fvitl.com%2Fproduct%2Fsweet-sleep" target="_blank" rel="sponsored">Vitl (£11.99)</a></p>
<div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (3105 / 5520));">
<picture>
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<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Vitl-Sweet-Sleep-fc49a3b.jpg?webp=true&amp;quality=90&amp;resize=556%2C313, https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Vitl-Sweet-Sleep-fc49a3b.jpg?webp=true&amp;quality=45&amp;resize=1112%2C626 2x, https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Vitl-Sweet-Sleep-fc49a3b.jpg?webp=true&amp;quality=45&amp;resize=1668%2C938 3x, https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Vitl-Sweet-Sleep-fc49a3b.jpg?webp=true&amp;quality=45&amp;resize=2224%2C1251 4x" type="image/webp">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Vitl-Sweet-Sleep-fc49a3b.jpg?quality=90&amp;resize=556%2C313, https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Vitl-Sweet-Sleep-fc49a3b.jpg?quality=45&amp;resize=1112%2C626 2x, https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Vitl-Sweet-Sleep-fc49a3b.jpg?quality=45&amp;resize=1668%2C938 3x, https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Vitl-Sweet-Sleep-fc49a3b.jpg?quality=45&amp;resize=2224%2C1251 4x" type="image/jpeg">
<img class="wp-image-923883 align size-landscape_thumbnail image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Vitl-Sweet-Sleep-fc49a3b.jpg?quality=90&amp;resize=620%2C349" width="620" height="413" alt="Vitl Sweet Sleep" title="Vitl Sweet Sleep">
</source></source></source></source></source></source></source></source></source></source></source></source></source></source></picture>
</div>
<p><strong>Price per dose: 40p</strong><br>
<strong>Star rating: 4/5</strong></p>
<p>An optimum serving of B6 and zinc, plus magnesium to support normal cognitive function, the onset of sleep and healthy melatonin levels. The capsules also contain lemon balm and sweet cherry to calm you as you drift off.</p>
<p><strong>Available from:</strong></p>
<ul>
<li><a href="https://www.hollandandbarrett.com/shop/product/vitl-sweet-sleep-capsules-60060908" target="_blank" rel="sponsored noopener noreferrer">Holland &amp; Barrett (£9.99)</a></li>
<li><a href="https://www.anrdoezrs.net/click-100262634-14104232?sid=bbcgoodfood-0&amp;url=https%3A%2F%2Fwww.sainsburys.co.uk%2Fgol-ui%2Fproduct%2Fvitl-sweet-sleep-capsules-x30" target="_blank" rel="sponsored">Sainsbury’s (£10)</a></li>
<li><a href="https://www.amazon.co.uk/VITL-Vitamins-Minerals-Supplement-Tranquility/dp/B084RPSM6J/ref=sr_1_5?tag=bbc00-21&amp;ascsubtag=bbcgoodfood-0" target="_blank" rel="sponsored">Amazon (£9.99)</a></li>
<li><a href="https://www.awin1.com/cread.php?id=489797&amp;clickref=bbcgoodfood-0&amp;awinmid=6724&amp;p=https%3A%2F%2Fvitl.com%2Fproduct%2Fsweet-sleep" target="_blank" rel="sponsored">Vitl (£11.99)</a></li>
</ul>
<h3>Best tablets</h3>
<h3>Healthspan Night Time 5-HTP</h3>
<p>Available from <a href="https://www.healthspan.co.uk/night-time-5-htp/" target="_blank" rel="sponsored noopener noreferrer">Healthspan (£20.49)</a>, <a href="https://www.pharmacy2u.co.uk/shop/products/healthspan-night-time-5-htp-0153747" target="_blank" rel="sponsored noopener noreferrer">Pharmacy2U (£22.99)</a></p>
<div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (3105 / 5520));">
<picture>
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<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Healthspan-Night-Time-5-HTP-1f6a72a.jpg?quality=90&amp;resize=408%2C230, https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Healthspan-Night-Time-5-HTP-1f6a72a.jpg?quality=45&amp;resize=816%2C459 2x, https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Healthspan-Night-Time-5-HTP-1f6a72a.jpg?quality=45&amp;resize=1224%2C689 3x, https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Healthspan-Night-Time-5-HTP-1f6a72a.jpg?quality=45&amp;resize=1632%2C918 4x" type="image/jpeg">
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<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Healthspan-Night-Time-5-HTP-1f6a72a.jpg?quality=90&amp;resize=556%2C313, https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Healthspan-Night-Time-5-HTP-1f6a72a.jpg?quality=45&amp;resize=1112%2C626 2x, https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Healthspan-Night-Time-5-HTP-1f6a72a.jpg?quality=45&amp;resize=1668%2C938 3x, https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Healthspan-Night-Time-5-HTP-1f6a72a.jpg?quality=45&amp;resize=2224%2C1251 4x" type="image/jpeg">
<img class="wp-image-923878 align size-landscape_thumbnail image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Healthspan-Night-Time-5-HTP-1f6a72a.jpg?quality=90&amp;resize=620%2C349" width="620" height="413" alt="Healthspan Night Time 5-HTP" title="Healthspan Night Time 5-HTP">
</source></source></source></source></source></source></source></source></source></source></source></source></source></source></picture>
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<p><strong>Price per dose:</strong> 34p<br>
<strong>Star rating:</strong> 4.5/5</p>
<p>An optimum source of B vitamins B3, B6 and B12 all of which contribute to a calmer body and mind. It contains 100 per cent NRV of 5-HTP, an amino acid that is <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC7796270/" target="_blank" rel="noopener">converted to melatonin and serotonin</a> – both of which are brain chemicals that can influence mood and sleep. The 5-HTP is from Griffonia seed, one of the rare natural sources. On top of that it contains magnesium to support muscle and nerve function.</p>
<p><strong>Available from:</strong></p>
<ul>
<li><a href="https://www.healthspan.co.uk/night-time-5-htp/" target="_blank" rel="sponsored noopener noreferrer">Healthspan (£20.49)</a></li>
<li><a href="https://www.pharmacy2u.co.uk/shop/products/healthspan-night-time-5-htp-0153747" target="_blank" rel="sponsored noopener noreferrer">Pharmacy2U (£22.99)</a></li>
</ul>
<h3>Best gummies</h3>
<h3>Nutrigums Night Time Gummies</h3>
<div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (3105 / 5520));">
<picture>
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<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Nutrigums-Night-Time-Gummies-ec8950b.jpg?webp=true&amp;quality=90&amp;resize=556%2C313, https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Nutrigums-Night-Time-Gummies-ec8950b.jpg?webp=true&amp;quality=45&amp;resize=1112%2C626 2x, https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Nutrigums-Night-Time-Gummies-ec8950b.jpg?webp=true&amp;quality=45&amp;resize=1668%2C938 3x, https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Nutrigums-Night-Time-Gummies-ec8950b.jpg?webp=true&amp;quality=45&amp;resize=2224%2C1251 4x" type="image/webp">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Nutrigums-Night-Time-Gummies-ec8950b.jpg?quality=90&amp;resize=556%2C313, https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Nutrigums-Night-Time-Gummies-ec8950b.jpg?quality=45&amp;resize=1112%2C626 2x, https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Nutrigums-Night-Time-Gummies-ec8950b.jpg?quality=45&amp;resize=1668%2C938 3x, https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Nutrigums-Night-Time-Gummies-ec8950b.jpg?quality=45&amp;resize=2224%2C1251 4x" type="image/jpeg">
<img class="wp-image-923881 align size-landscape_thumbnail image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Nutrigums-Night-Time-Gummies-ec8950b.jpg?quality=90&amp;resize=620%2C349" width="620" height="413" alt="Nutrigums Night Time Gummies" title="Nutrigums Night Time Gummies">
</source></source></source></source></source></source></source></source></source></source></source></source></source></source></picture>
</div>
<p>Available from <a href="https://www.nutrigums.co.uk/products/night-time-complex-passionfruit-flavour-60-vegan-gummies" target="_blank" rel="sponsored noopener noreferrer">Nutrigums (£14.99)</a>, <a href="https://www.amazon.co.uk/Passionfruit-Relaxation-Griffonia-L-Theanine-Passionflower/dp/B0B3SB97QM?tag=bbc00-21&amp;ascsubtag=bbcgoodfood-0" target="_blank" rel="sponsored">Amazon (£14.99)</a></p>
<p><strong>Price per dose: 25p</strong><br>
<strong>Star rating: 3.5/5</strong></p>
<p>If you’re not a fan of tablets or capsules, then these passion fruit-flavoured gummies could be a good option. They contain 60 per cent NRV of 5-HTP and a selection of herbal extracts from chamomile, lavender and lemon balm. Being a gummy, they are higher in sweeteners (the first ingredient is glucose syrup) than other supplements, and they have a distinctive smell that our taster found slightly off-putting.</p>
<p><strong>Available from:</strong></p>
<ul>
<li><a href="https://www.nutrigums.co.uk/products/night-time-complex-passionfruit-flavour-60-vegan-gummies" target="_blank" rel="sponsored noopener noreferrer">Nutrigums (£14.99)</a></li>
<li><a href="https://www.amazon.co.uk/Passionfruit-Relaxation-Griffonia-L-Theanine-Passionflower/dp/B0B3SB97QM?tag=bbc00-21&amp;ascsubtag=bbcgoodfood-0" target="_blank" rel="sponsored">Amazon (£14.99)</a></li>
</ul>
<h3>Best powders</h3>
<h3>BioCare Sleep Powder</h3>
<p>Available from <a href="https://www.amazon.co.uk/BIOCARE-BioCare-Sleep-NutriPowder-70g/dp/B0CLPBW4BY?tag=bbc00-21&amp;ascsubtag=bbcgoodfood-0" target="_blank" rel="sponsored">Amazon (£30.69)</a>, <a href="https://www.dolphinfitness.co.uk/en/biocare-sleep-nutripowder-70g/408396" target="_blank" rel="sponsored noopener noreferrer">Dolphin Fitness (£30.69)</a>, <a href="https://www.awin1.com/cread.php?id=489797&amp;clickref=bbcgoodfood-0&amp;awinmid=18260&amp;p=https%3A%2F%2Fwww.biocare.co.uk%2Fsleep-nutripowder" target="_blank" rel="sponsored">BioCare (£30.70)</a></p>
<div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (3105 / 5520));">
<picture>
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/11/BioCare-Sleep-Powder-37ff63c.jpg?webp=true&amp;quality=90&amp;resize=300%2C169, https://images.immediate.co.uk/production/volatile/sites/30/2024/11/BioCare-Sleep-Powder-37ff63c.jpg?webp=true&amp;quality=45&amp;resize=600%2C338 2x, https://images.immediate.co.uk/production/volatile/sites/30/2024/11/BioCare-Sleep-Powder-37ff63c.jpg?webp=true&amp;quality=45&amp;resize=900%2C506 3x, https://images.immediate.co.uk/production/volatile/sites/30/2024/11/BioCare-Sleep-Powder-37ff63c.jpg?webp=true&amp;quality=45&amp;resize=1200%2C675 4x" type="image/webp">
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<img class="wp-image-923877 align size-landscape_thumbnail image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/11/BioCare-Sleep-Powder-37ff63c.jpg?quality=90&amp;resize=620%2C349" width="620" height="413" alt="BioCare Sleep Powder" title="BioCare Sleep Powder">
</source></source></source></source></source></source></source></source></source></source></source></source></source></source></picture>
</div>
<p><strong>Price per dose: £1</strong><br>
<strong>Star rating: 3.5/5</strong></p>
<p>A slightly different formulation, this powder can be mixed into water, smoothies and drinks, one hour before going to sleep. Perfect for those who like a drink before bed. However it proved quite tricky to dissolve and as a result left a residue in the glass. It has the flavour and smell of green tea, which might be due to the L-theanine.</p>
<p><strong>Available from:</strong></p>
<ul>
<li><a href="https://www.amazon.co.uk/BIOCARE-BioCare-Sleep-NutriPowder-70g/dp/B0CLPBW4BY?tag=bbc00-21&amp;ascsubtag=bbcgoodfood-0" target="_blank" rel="sponsored">Amazon (£30.69)</a></li>
<li><a href="https://www.dolphinfitness.co.uk/en/biocare-sleep-nutripowder-70g/408396" target="_blank" rel="sponsored noopener noreferrer">Dolphin Fitness (£30.69)</a></li>
<li><a href="https://www.awin1.com/cread.php?id=489797&amp;clickref=bbcgoodfood-0&amp;awinmid=18260&amp;p=https%3A%2F%2Fwww.biocare.co.uk%2Fsleep-nutripowder" target="_blank" rel="sponsored">BioCare (£30.70)</a></li>
</ul>
<h3>Ancient &amp; Brave True Nightcap</h3>
<p>Available from <a href="https://thenaturallivingshop.co.uk/product/ancient-brave-true-nightcap/" target="_blank" rel="sponsored noopener noreferrer">The Natural Living Shop (£26)</a>, <a href="https://www.awin1.com/cread.php?id=489797&amp;clickref=bbcgoodfood-0&amp;awinmid=54585&amp;p=https%3A%2F%2Fancientandbrave.earth%2Fproducts%2Ftrue-nightcap" target="_blank" rel="sponsored">Ancient &amp; Brave (£32)</a>, <a href="https://healf.com/en-uk/products/ancient-brave-true-nightcap-jar?selling_plan=5555847407" target="_blank" rel="sponsored noopener noreferrer">Healf (£32)</a></p>
<div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (3105 / 5520));">
<picture>
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<img class="wp-image-923876 align size-landscape_thumbnail image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/11/Ancient-Brave-True-Nightcap-f4abe74.jpg?quality=90&amp;resize=620%2C349" width="620" height="413" alt="Ancient &amp; Brave True Nightcap" title="Ancient &amp; Brave True Nightcap">
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<p><strong>Price per dose: £1</strong><br>
<strong>Star rating: 3.5/5</strong></p>
<p>Another powder formulation, this time with a lemon and ginger flavour. The recommended amount is 6g, which is one rounded teaspoon, and again it required regular stirring to make sure the heavier parts didn’t sink to the bottom of the mug. The ginger flavour is strong and a little spicy.</p>
<p><strong>Available from:</strong></p>
<ul>
<li><a href="https://thenaturallivingshop.co.uk/product/ancient-brave-true-nightcap/" target="_blank" rel="sponsored noopener noreferrer">The Natural Living Shop (£26)</a></li>
<li><a href="https://www.awin1.com/cread.php?id=489797&amp;clickref=bbcgoodfood-0&amp;awinmid=54585&amp;p=https%3A%2F%2Fancientandbrave.earth%2Fproducts%2Ftrue-nightcap" target="_blank" rel="sponsored">Ancient &amp; Brave (£32)</a></li>
<li><a href="https://healf.com/en-uk/products/ancient-brave-true-nightcap-jar?selling_plan=5555847407" target="_blank" rel="sponsored noopener noreferrer">Healf (£32) </a></li>
<li><a href="https://www.amazon.co.uk/Ancient-Brave-True-Nightcap-180g/dp/B0CH1GRH9D?tag=bbc00-21&amp;ascsubtag=bbcgoodfood-0" target="_blank" rel="sponsored">Amazon (£32) </a></li>
</ul>
<h2><a id="BOTANICALS"></a> Which botanicals or minerals are good for sleep?</h2>
<p>When looking at sleep supplements there are a few key vitamins, minerals, herbs and other nutrients to look out for. Here we have compiled our shortlist:</p>
<ol>
<li><strong>Magnesium</strong><br>
Magnesium is <a href="https://www.bbcgoodfood.com/health/supplements/what-magnesium" target="_blank" rel="noopener">an essential mineral</a> involved in muscle relaxation and stress reduction. <a href="https://link.springer.com/article/10.1007/s12011-022-03162-1" target="_blank" rel="noopener">Some studies</a> suggest that magnesium influences both sleep quality and quantity. It’s easy to <a href="https://www.bbcgoodfood.com/health/supplements/what-magnesium" target="_blank" rel="noopener">get enough through diet</a>, but if you are looking to supplement, the NRV is around 300mg, and look for magnesium glycinate which has <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC3703169/" target="_blank" rel="noopener">been shown</a> to be the best tolerated and most useful for insomnia.</li>
<li><strong>Vitamin D</strong><br>
Growing <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC8912284/" target="_blank" rel="noopener">evidence</a> has demonstrated that vitamin D has a role in sleep regulation. Specifically, vitamin D deficiency <a href="https://pubmed.ncbi.nlm.nih.gov/30660070/" target="_blank" rel="noopener">can increase risk of sleep disorders</a> and is associated with sleep difficulties, shorter sleep duration, and waking through the night. Are you getting <a href="https://www.bbcgoodfood.com/health/supplements/am-i-getting-enough-vitamin-d-x" target="_blank" rel="noopener">enough vitamin D</a>? If not, <a href="https://www.bbcgoodfood.com/review/best-vitamin-d-supplements" target="_blank" rel="noopener">consider these supplements</a>.</li>
<li><strong>Vitamin C</strong><br>
Vitamin C may impact sleep. <a href="https://www.nature.com/articles/s41598-024-56703-0" target="_blank" rel="noopener">Some research</a> has shown low levels of vitamin C corresponding with short sleep. Quite a few of the supplements we looked at contained vitamin C, most notably in the form of Montmorency and Acerola cherries, selected for <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC5617749/" target="_blank" rel="noopener">their ability to aid sleep</a>.</li>
<li><strong>L-Theanine</strong><br>
A naturally occurring amino acid that occurs in the leaves of tea plants. <a href="https://pubmed.ncbi.nlm.nih.gov/25759004/" target="_blank" rel="noopener">A small body of research</a> suggests that L-Theanine supplements can reduce stress and anxiety, boost relaxation, and improve sleep. Combining L-theanine with magnesium <a href="https://pubmed.ncbi.nlm.nih.gov/35449538/" target="_blank" rel="noopener">might enhance its benefits</a>.</li>
<li><strong>Tryptophan</strong><br>
Tryptophan is another amino acid. It is converted to 5-HTP and <a href="https://www.bbcgoodfood.com/health/wellness/how-to-increase-serotonin" target="_blank" rel="noopener">serotonin</a> which can help with mood and <a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1440-1819.1980.tb01516.x" target="_blank" rel="noopener">help with better quality sleep</a>. It’s not readily available as a supplement, but it can be found in foods such as turkey, eggs, cottage cheese and oats.</li>
<li><strong>5-HTP</strong><br>
5-HTP is a compound made in the body from tryptophan and is used to make serotonin. Serotonin is a critical neurotransmitter which can help moods and sleep. Increasingly, <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC7796270/" target="_blank" rel="noopener">5-HTP is featuring</a> in sleep supplements in the form of around 100mg of Griffonia seed extract.</li>
<li><strong>Valerian</strong><br>
Valerian is a herbal sleep aid made from the roots and stems of the valerian plant. Limited evidence suggests that taking 300 to 600 milligrams of valerian up to an hour before bedtime can help people fall asleep and improve their sleep quality.</li>
<li><strong>Hops</strong><br>
Hops are a well regarded natural sedative that calm nerves, lower body temperature and <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC8659287/" target="_blank" rel="noopener">help you to fall asleep</a>. <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC7191368/" target="_blank" rel="noopener">Studies suggest</a> that when hops are combined with valerian it helps improve the sedative effects, enhancing sleep onset and quality.</li>
<li><strong>Passion flower</strong><br>
This flowering vine is believed to <a href="https://pubmed.ncbi.nlm.nih.gov/31714321/" target="_blank" rel="noopener">help with insomnia</a> by aiding relaxation and supporting the reduction of anxiety. Similarly to hops, it is often used in combination with other sleep inducing herbs like valerian or lemon balm to enhance its overall sedative effects.</li>
<li><strong>Lemon balm</strong><br>
Lemon balm has mild sedative properties which help calm the mind and body. It is <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC11510126/" target="_blank" rel="noopener">well documented</a> for its anxiety reduction effects, and may be useful for those who suffer with a ‘racing mind’ and frequent night wakings.</li>
</ol>
<h2><a id="GOOD"></a> What makes a good sleep supplement?</h2>
<p>While the above ingredients all have helpful properties, the combination and levels of these within individual supplements are key.</p>
<p>For example, some nutrients are synergistic, which means they work together to exert benefits. L-theanine synergises with melatonin or magnesium for better sleep quality. Black pepper enhances the bioavailability of ashwagandha, which is thought to reduce cortisol and enhance the effects of melatonin. 5HTP paired with magnesium and B6 can enhance melatonin.</p>
<p>High doses of a single ingredient, however, may lead to unwanted side effects like grogginess or digestive discomfort which might impact on sleep.</p>
<h2><a id="MOST"></a> How to make the most of a sleep supplement</h2>
<p>Sleep supplements should be taken at bedtime, most commonly 30-60 minutes before bed. This allows the sleep-inducing nutrients time to work. Like with most supplements, being consistent is important. Take the supplement at the same time each night if you can.</p>
<p>Some state that they can be taken without food, others might be better absorbed if accompanied by a light snack. Fat-soluble nutrients like vitamin D or valerian root paired with a healthy fat like avocado or nuts may help.</p>
<p>Tryptophan-rich foods like bananas, turkey and cottage cheese can help to boost serotonin and melatonin production, so could be a good choice if you’re looking for a late snack.</p>
<h2><a id="WHO"></a> Who should take a sleep supplement?</h2>
<p>Sleep is important for our health, as our bodies do most of their renewal and recovery while we are asleep. Broken sleep can affect our mood and ability to concentrate. In the long term, poor sleep can affect the immune system, increase stress hormones and impact our weight.</p>
<p>Sleep supplements are not suitable for children, or for use during pregnancy or breastfeeding.</p>
<p>Do not combine herbal sleep supplements with melatonin.</p>
<p>The sleep supplements may have reduced effect if you are consuming a lot of caffeine, for example from coffee and energy drinks.</p>
<p>Avoid driving or operating heavy machinery if you are regularly taking a sleeping aid as it may make you drowsy and reduce reaction times.</p>
<p>Consult with a doctor if you’re under medical supervision, taking medicines for another condition, or experience any adverse symptoms since starting to take sleep supplements.</p>
<p>If you are struggling with persistent insomnia, please consult a doctor.</p>
<h2><a id="WHAT"></a> What we looked for in sleep supplements</h2>
<p>All supplements were tested within the same time period, with observations recorded based on the testing criteria. We included samples from various manufacturers, offering diverse formats such as capsules, gummies, soluble offerings, liquids and sprays, with a range of price points to suit different budgets. The key areas we assessed were as follows:<br>
<strong>Taste and flavour:</strong> is the consuming experience pleasant?<br>
<strong>Nutrient profile</strong>: which active ingredients are included and are they at effective amounts?<br>
<strong>Additives:</strong> does the supplement contain additives, for example: preservatives, artificial sweeteners or colourings?<br>
<strong>Dietary requirements: </strong>does the product meet any specific dietary needs – is it vegetarian, vegan?<br>
<strong>Value for money:</strong> how does it compare to other products on a cost-per-day basis</p>
<h3>Related content:</h3>
<p><a href="https://www.bbcgoodfood.com/health/wellness/eat-right-sleep-tight" target="_blank" rel="noopener">How to sleep better</a><br>
<a href="https://www.bbcgoodfood.com/health/wellness/how-much-sleep-do-i-need" target="_blank" rel="noopener">How much sleep do I need?</a><br>
<a href="https://www.bbcgoodfood.com/health/wellness/5-tips-improve-your-sleep-hygiene" target="_blank" rel="noopener">10 tips to improve your sleep hygiene</a><br>
<a href="https://www.bbcgoodfood.com/health/wellness/how-to-get-to-sleep" target="_blank" rel="noopener">How to get to sleep</a></p>
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