Do sleep supplements actually work? The GHI investigates...
For many of us, getting a solid night’s sleep can feel impossible at times. With never-ending to-do lists, work and family stresses, sky-high screen time and poor sleep hygiene, it’s no wonder we aren’t getting the rest we need and deserve.
With one in five us saying we don't get enough sleep, there are now countless sleep aids on the market, with the global sleep industry set to reach a mega £89 billion by 2030. Along with soothing pillow sprays, eye masks and earplugs, sleep supplements are becoming increasingly popular, with a whole host of options lining the shelves.
We’re not taking about sleeping tablets or sedatives, which are prescribed by a GP, but nutritional supplements made with natural ingredients to aid relaxation, ease stress and help regulate the body’s circadian rhythm (your internal body clock).
With so much choice out there and some brands making bold claims, it's hard to know where to start. So, our Good Housekeeping Institute experts recruited a panel of 140 poor sleepers to try a range of market-leading supplements to the test over a two-month period. We also asked nutritionists to analyse the ingredients, to see if they would really live up to their claims.
The best sleep supplements 2025
Here are our panel's top-rated sleep supplements in one quick list but read on for our full reviews, plus tips on how to choose the right product for you.
Who should take a sleep supplement?
“If you’ve tried optimising your sleep environment, maintaining a consistent schedule and reducing stress, but you but still struggle to fall or stay asleep, it may be worth considering a product to help support your sleep cycle,” says Heeral Patel, health and science editor at Holland and Barrett.
“There are a number of different options available that may gently encourage relaxation, reduce the time it takes to fall asleep and improve the quality of your sleep without leaving your feeling groggy,” she adds.
Patel warns taht natural sleep remedies aren’t for everyone, including children and anyone who is pregnant or breastfeeding. Consider your individual circumstances – if you have any underlying health conditions or are on medication, she advises speaking to doctor before taking any sleep supplements.
“If you’re taking antidepressants, blood thinners or sedatives, supplements and herbal remedies could interact with them.” she adds.
What to look for in a sleep supplement
With so many brands and products to sift through, how do you know which sleep supplement to go for? According to Patel, you should prioritise evidence-based ingredients that are known to aid relaxation. Here are some to look out for.
Valerian root: This is a herbal remedy that comes from the valerian plant. There’s some research to suggest it can aid sleep, especially if you have occasional insomnia, are experiencing a temporary disruption to your sleep routine or you’re post-menopausal.
Chamomile: Chamomile is a flower extract that's been used as a natural sleep remedy for thousands of years. Some studies suggest it has a calming effect and can help ease anxiety and improve sleep quality.
Passionflower: Another traditional herbal supplement, passionflower is thought to promote relaxation, ease anxiety and encourage sleep. It’s often used in combination with other sleep-inducing herbs like valerian, lemon balm and hops.
Note, passionflower should be avoided if you’re taking medications like benzodiazepines or barbiturates, as it can increase the effects of sedatives.
Magnesium: Magnesium is all the rage right now, and there's plenty of evidence to suggest the mineral can improve sleep duration and quality. It works by activating the parasympathetic nervous system, helping you feel calm and relaxed. It also plays a role in nerve function and muscle relaxation.
5-HTP: Another popular ingredient, 5-HTP is a compound that raises the level of serotonin (the feel-good hormone) in the brain. This excess serotonin is converted into melatonin, the hormone that regulates our sleep. 5-HTP is thought to help ease anxiety and support slumber.
L-theanine: An amino acid found in tea, there is some research to suggest L-theanine encourages relaxation, reduces stress and aids sleep. It’s often used in combination with magnesium.
How we test sleep supplements
The Good Housekeeping Institute experts recruited 140 panel members to trial a range of sleep supplements over a period of two months. We asked them to consider ease of use, noting if the product was easy to dispense and consume, whether in tablet, gummy, powder or spray form.
Crucially, they also fed back on performance, highlighting any improvements in sleep quantity and quality after taking the supplement as instructed. They measured these improvements using a sleep tracker, whether it was a fitness watch, smart ring or their phone.
We also asked nutritionists Megan Foulsham and Georgia Chilton to assess each product, providing feedback on ingredients and checking they aligned with the brand's claims.
Back in the lab, we collated all the feedback and, based on a range of criteria, gave each product an overall score out of 100. These are the supplements our panel and experts rated.
The experts: Megan Foulsham, senior nutritionist at Fresh Fitness Food, is a registered nutritionist. She holds a bachelor's degree in biochemistry and a master’s in eating disorders and clinical nutrition. Georgia Chilton, senior nutrition manager at Fresh Fitness Food, has a bachelor’s degree in nutrition, a master’s degree in sports and exercise nutrition and has over 10 years of industry experience.
Magnesium
Score: 80/100
From collagen to protein powders, certified B Corp brand Wild Nutrition is known for its naturally sourced supplements. Its magnesium capsules are designed to reduce tiredness and fatigue and improve sleep duration by up to 42 minutes.
The brand describes the ingredients as ‘food grown’ and claims this makes the supplement more bioavailable, enabling the body to absorb it more easily and use it more efficiently. The supplements are also free from synthetic ingredients, binders and fillers.
They made a good impression on our testers, with many experiencing improvements to their sleep patterns. “I certainly feel more refreshed when I wake up and I felt less tired and more energetic while taking the capsules,” said one tester. Another noticed improvements to their sleep score, telling us: “My sleep score was '58' before taking them and '75' after, so there’s a definite difference.”
As with all supplements, it's about finding what works for you and your body. That’s why Wild Nutrition offers a 100% happiness guarantee – if you don’t notice any benefits after 30 days, you can get your money back.
Sleep Night 5-HTP Capsules
Score: 80/100
These Holland and Barrett capsules contain DailyZz™ (a clinically researched botanical blend, said to improve sleep quality and next-day cognitive function), 5-HTP and magnesium, along with herbal ingredients like green tea extract and Montmorency cherry extract, which may increase melatonin levels. According to the brand, the ingredients “work in harmony with your body to help you relax, enjoy a restful night’s sleep and wake up refreshed.”
Several testers noted improvements to their sleep after adding these to their routine, with one saying, “I fell asleep faster and woke up feeling a lot more refreshed.” Another told us: “I would definitely recommend this product, I had no side effects and felt more relaxed in general.” They also found the capsules easy to take and appreciated the clear instructions.
The product also received the nutritionists’ seal of approval; however, they noted that the capsules contain magnesium oxide, which may not be as bioavailable (easy to absorb) and therefore as beneficial as other forms like magnesium glycinate.
£26.99 at hollandandbarrett.com
Magnesium+
Score: 79/100
This supplement from popular brand Heights contains just one simple ingredient: magnesium glycinate. According to Chilton and Foulsham, it’s the most absorbable magnesium compound available, which means your body can put it to best use. They also point out that, compared with other forms of magnesium like citrate or oxide, it’s less likely to cause gastrointestinal issues such as diarrhoea and bloating.
Our panel found these supplements extremely convenient to use – the slim, lightweight box is ideal for travel, and you don’t need to take the capsules with a meal. One tester would have preferred if they were a bit smaller, but it wasn’t a major issue.
What about performance? While some panel members didn’t notice any improvements to their sleep, a number of testers – who tracked their rest with a device – found they enjoyed more deep sleep and REM sleep when taking the supplement. “My overall sleep score started to improve after a few days,” commented one, while another said: “I felt more alert, rested and less irritable the next day.”
Note, though magnesium glycinate is a more tolerable form of the mineral, it can still cause GI woes, with two out of 10 panellists experiencing mild issues.
These supplements are only available on subscription but you can cancel online at any time and there's a 30-day money-back guarantee.
Sleep Gummies
Score: 78/100
If you don’t enjoy swallowing tablets, these raspberry-flavoured gummies from Issviva are a good choice. Testers had no issues taking them, and said they were easy to incorporate into their evening routines. “I like the gummy format and they’re very sweet and tasty,” commented one.
The chewy tabs contain ashwagandha (an adaptogenic herb associated with relaxation and stress reduction), soothing chamomile and vitamins B5 and B6 to help support mental performance and aid hormone balance.
Performance-wise, some panellists noted improvements to their sleep routine, with one saying: “I definitely felt calmer once I'd taken them,” and another commenting: “Nothing groundbreaking but it definitely supported a more restful sleep.” Others, however, said the product didn’t make any noticeable difference at all.
Unwind Nootropic Capsules
Score: 78/100
These nootropic capsules are Informed Sport certified, which means they've been rigorously tested by a third party and are free from contaminants. The blend, which has been designed to support runners and athletes seeking better rest and recovery, features an array of research-backed natural ingredients, such as KSM-66 ashwagandha, Montmorency cherry and L-theanine.
The supplements are used by elite athletes, including triathlete Beth Potter and marathon runner Charlotte Perdue, but what did our panel think? Well, it earned rave reviews from some testers, with one telling us: “No longer am I lying wide away for an hour before falling asleep, and I also find it easier to wake up because I’m well rested.” Another tester told us they'd already ordered another box and would definitely continue using them. For others, however, there were no major changes or improvements to their rest.
Everyone liked the sleek packaging and clear information label, but some found the capsules quite large and tricky to swallow.
Snooze Dissolvable Sleep Aid
Score: 78/100
These oral strips scored highly for ease of use – pop one on your tongue, let it dissolve and you’re good to go (no need to swallow or chew). According to the brand, they’re also more bioavailable and absorb faster than other oral options like pills and gummies.
Testers confirmed they were simple to use, and they scored highly on the flavour front, too. “Taking the strips was quite pleasant and not like taking medicine,” one panel member commented.
Usability aside, there were also some positive results when it came to sleep. One tester went from under six hours of sleep per night to over seven when using the strips. “I felt more energised in the mornings and less tired throughout the days,” they told us. Note, however, they didn’t work so well for everyone.
The strips contain a host of classic sleep-enhancing ingredients, including valerian, chamomile, passionflower, Montmorency cherry and L-theanine. On the whole, our nutritionists were impressed, but they highlighted the inclusion of sweeteners (xylitol and sorbitol), which can cause gastrointestinal issues.
Sleep + Multi-Nutrient Supplement Score
Score: 76/100
As the name suggests, Health & Her creates supplements with women in mind. This product, formulated by nutritionists, contains a carefully considered blend of botanicals, amino acids and vitamins to help you drift off. The multi-nutrient supplement is designed to support sleep, nerve function, hormone levels and blood glucose levels.
Panel members liked that there’s just one, easy-to-swallow tablet to get down each night and appreciated the informative packaging, with detailed benefits on each ingredient. With your purchase, you also get free access to the user-friendly Health & Her app, where you can find a host of holistic health advice and support.
Some testers found the supplements made a significant difference to their snoozing, with one telling us: “It really helps me fall asleep faster.” Another panellist, who was concerned about side effects, said it didn’t upset their digestion or routine.
The ingredients received a thumbs up from our nutritionists, but they noted that magnesium glycinate, known to support sleep, would have been preferable to magnesium citrate for easier digestion.
Sweet Sleep
Score: 73/100
Formulated with magnesium, and L-theanine, this blend also contains herbal and plant extracts and a dose of vitamin B6 and zinc. The goal? “To help you drift off to the land of nod by supporting melatonin product, promoting relaxation and helping to balance psychological function,” according to the brand.
Our experts rated the addition of L-theanine and Montmorency cherry, which are thought to directly promote relaxation and support relaxation. However, like some of the options above, it contains magnesium citrate rather than magnesium glycinate, which is easier on the stomach.
Still, it earned favourable reviews from a number of testers, who said they would continue taking it after the trial. “My sleep very much improved, whether it was down to placebo or not,” said one panellist, while another told us: “I noticed an improvement to my Oura Ring sleep scores, with more time in deep and REM sleep.” On the flip side, a few testers said they saw no improvements to their sleep at all.
The small capsules were easy to swallow, and the bottle itself was portable and travel friendly.
Lights Out 5-HTP Nightly Oral Spray
Score: 72/100
If you struggle with tablets and don’t fancy gummies, you may want to consider this oral spray, which is packed with serotonin-boosting 5-HTP and calming lemon balm and passionflower. Simply spritz up to five pumps on the inside of your cheek, hold for a few seconds and then prepare for bed.
The fruity flavour was popular with our panel, and they said it was simple to take – you don’t need to have it with food, and there’s no need to keep a glass of water by your bed to swallow a tablet.
In terms of performance, the results were mixed. For some, there were no changes to their sleep – one tester actually felt like it kept them awake – but a number of panellists did reap some benefits. “Just five sprays before bed allowed me to fall asleep so much faster,” noted one, and another said: “I strongly agree that the product reduced the amount of time it took for me to fall asleep and I had better quality sleep.”
The experts point out that it can take between six and 12 weeks of consistent use to experience the benefits of 5-HTP, so it’s worth being patient with this one.
Sleep Tight Stack
Score: 71/100
This pre-sleep gummy from Nourished – known for its vegan, sugar-free supplements in sweet form – includes a potent combination of natural ingredients, including ashwagandha, 5-HTP and tart cherry, plus your daily dose of vitamin D3 and zinc. The brand says all its products are freshly made to order to ensure the nutrients retain their power and efficacy.
Many testers enjoyed the gummy format, noting that it was “more fun and straightforward” to take than a tablet or liquid. They found the accompanying leaflet, with gave information about each ingredient, useful and liked that the brand didn’t make any exaggerated claims about the potential benefits.
Results were varied – some testers weren’t able to pinpoint any changes to their sleep quality, while others did see some improvements. “I noticed that the duration of my sleep was consistently higher after taking the supplement,” one tester commented. Another told us: “I felt more refreshed in the morning, like I had really good, uninterrupted sleep.”
Our experts approved of the natural sleep-boosting ingredients but noted that maltitol syrup can cause gastrointestinal upset. On the plus side, the packaging is entirely plastic-free and compostable.
True Nightcap
Score: 71/100
If you fancy a soothing drink to cosy up with before bed, let us introduce you to Ancient & Brave’s citrus nighttime powder. It blends magnesium, choline (said to support the circadian rhythm) L-glycine (an amino acid that can help lower the body’s core temperature) and myo-inositol (an adaptogen thought to support the nervous system balance) with ginger root, vitamin C and zinc. Simply add a spoonful to some water, sip and prepare for a peaceful slumber.
“It’s a really nice drink to incorporate into your nightly routine if you don’t need to use the toilet a lot at night,” said one tester, who described the flavour as lovely. It didn’t go down so well with everyone, though – some found the consistency grainy, and they would have appreciated a scoop for measuring out the appropriate amount.
Reviews were also mixed when it came to performance. One panellist noticed an improvement to their deep sleep during the trial period, while another said: “I’m not sure if it made my sleep better but it was a relaxing end to the day.”
If you travel a lot and need some assistance nodding off, the brand also offers handy travel-friendly sachets.
Doze & Dream Capsules
Score: 70/100
There are no fillers, additives or artificial flavours here – just a blend of natural ingredients: ashwagandha, reishi mushroom and chamomile with passionflower, nutmeg and Seagreens®. The standard dose is two capsules, but you can take between one and four a night, depending on what works for your body.
Our experts approved of the no-nasties ingredients list, noting that the blend doesn’t contain any additional vitamins or minerals. This makes it a good choice if you’re already taking other supplements and don’t want to overdo it.
Some testers found it worked a dream, with one telling us: “I was less restless, and my sleep was less disturbed by dreams.” Another tester said their sleep score improved according to their Whoop band. Others, however, said they barely noticed any difference – an important reminder that what works for one person might not be right for somebody else.
The brand gets some brownie points for its sustainability efforts; products are made in the UK, the packaging is fully recyclable and plastic-free, and a proportion of the profits supports rhino conversation through the Council of Contributors.
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