Sleep
This is a small, specific category: melatonin and inositol. Melatonin has strong trial support for shifting circadian timing — jet lag, shift work, delayed sleep phase — and considerably less support for the much higher doses commonly sold over the counter in the US for general insomnia. Dose and timing matter as much as the ingredient itself.
3 products · sorted by evidence grade
Common questions
Which sleep supplement has the best evidence?
Melatonin (Grade A) is by far the most well-studied option in this category — a 2013 meta-analysis of 19 RCTs found it cut time-to-fall-asleep by about 7 minutes, and a Cochrane review rates it effective for jet lag. But it works as a timing signal, not a sedative, and the research shows low doses (0.3-1 mg) work as well as the 5-10 mg most stores sell, so more is not better. The other two options here, valerian root and inositol, both sit at Grade B — real evidence, but less settled than melatonin's.
Is there a sleep supplement worth trying besides melatonin?
Valerian root (Grade B) is the main herbal alternative, with two honest caveats: the sleep-quality signal is strongest for whole-root preparations rather than the standardized extracts most capsules actually contain, and the American Academy of Sleep Medicine gives a weak recommendation against it for chronic insomnia. Inositol is also Grade B, but its graded evidence is for anxiety, panic disorder, and PCOS rather than sleep itself — its sleep use is largely anecdotal (Andrew Huberman reports taking about 900 mg for sleep continuity). Once you move past melatonin, the best-supported options here are only Grade B, and for persistent insomnia the files note that cognitive behavioral therapy (CBT-I) has stronger evidence than any of these supplements.
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Medical disclaimer. The information on this site is provided for educational purposes only and is not intended as medical advice. It does not constitute a diagnosis, treatment plan, or recommendation for any specific health condition. Always consult a qualified healthcare professional before making changes to your supplement regimen, diet, or lifestyle — especially if you are pregnant, nursing, taking medications, or managing a medical condition.
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