3 Science-Backed Supplements to Help You Fall Asleep

Sometimes, we need a magic bullet for a total knock out

Let me start by saying: lifestyle changes—like managing stress, improving nighttime habits, and sticking to sleep-promoting routines—will always have the biggest and most lasting impact on sleep quality. That said, sometimes you just need a little help falling asleep. This post highlights a few of my favourite research-backed supplements to help you drift off faster.

Supplements can be a gentle nudge toward better sleep, but they’re not magic bullets. Always pair them with good sleep hygiene—think dim lights, no screens before bed, and a consistent routine. Check out these two prior blog posts (Sleep and Midlife Part 1: Why it gets complicated and what you can do about it, and Part 2: Sleep Hygiene 101) for moreon building a strong sleep foundation. And of course, check with your healthcare provider before starting anything new.

1. Melatonin - Circadian Reset

This is the most common and well-known sleep supplement out there. What is it really? Melatonin is the hormone your body naturally produces to regulate sleep-wake cycles, signaling when it's time to wind down. This is especially great if you're dealing with jet lag, shift work, or delayed sleep phase syndrome.

• What the research says: A 2022 meta-analysis found melatonin significantly improved sleep onset and quality across various populations.

• Best for: Trouble falling asleep, irregular sleep schedules, jet lag.

2. Lavender: Nature’s Chill Pill

Lavender isn’t just for bath bombs and pillow sprays. Taken orally or inhaled as an essential oil, lavender has calming effects that can ease anxiety and promote deeper sleep. This is great when you find yourself lying awake, worrying about all the things.

• What the research says: A 6-week randomized trial showed that lavender oil capsules improved sleep quality in adults with mild insomnia.

• Best for: Stress-related sleep issues, light sleepers, anxious minds.

3. Ashwagandha: The Adaptogen That Balances

Ashwagandha is an ancient herb with modern credibility. It helps regulate cortisol (your stress hormone), which in turn supports better sleep.

• What the research says: A 2021 clinical study found that 300 mg of ashwagandha twice daily improved sleep onset, duration, and efficiency.

• Best for: Stress-induced insomnia, frequent wake-ups, sleep latency.

• Bonus: Bonus: It may also help improve overall sleep quality by reducing nighttime cortisol spikes—those stress surges that can pull you out of deep sleep.

Sleep is personal, and what works for one person might not work for another. The key is to stay curious, stay consistent, and don’t be afraid to experiment (safely!) with what helps you rest. Whether it’s a supplement, a new bedtime ritual, or simply giving yourself permission to wind down, better sleep is within reach. If you're not sure where to start, bring it up at your next visit—we’ll figure it out together.