The Wellness World's Most Promising Sleep Supplements

We aren’t sleeping enough – and the wellness industry is rubbing its hands together. Recent research reports 74 per cent of adults have noted a decline in sleep since the Bad Thing began in 2020, and when it comes to sleeping aids, there’s now an entire world out there for us to explore, from the sensical to the truly bizarre. Spritz a flowery blend of essential oils around your room, stick a vitamin patch on your head, drink some dried-up flower buds or physically tether yourself to the bed via a weighted blanket – the options are wide-reaching.

Of course, a prolonged lack of sleep can conjure a whole host of unwanted side effects. Rhian Stephenson, nutritionist and founder of Artah Health explains: “If poor sleep continues, we're more likely to suffer from depression, anxiety, impaired libido, and metabolic imbalances like dysregulated glucose control and poor immunity. Even just a few nights of poor sleep can start to affect emotional health, like lack of productivity, trouble concentrating, poor performance, altered memory, and low mood.”

If you’re struggling at night – and studies suggest as many as 20 per cent of us are – the most practical first step may be to explore the world of sleep supplements: pills and capsules to calm those racing thoughts and set you up for a solid eight hours.

The Rise of the Sleep Supplement

Before the wellness boom, we were largely restricted to two options: the pharmacy’s antihistamine-based sedatives, and the muddy tinctures of the local organic shop. The former might get the job done, but they aren’t without their downsides. “It's a common belief that OTC medications are risk free, but they often come with a myriad of side effects, and because we have no interaction with a doctor during the purchase journey, many people have no idea what they are,” explains Stephenson. “Sleep aids are a prime example of this. If you look at some of the most popular sleep aids in the UK, common side effects can include next-day drowsiness, headaches and attention disturbance, as well as nausea, vomiting, constipation, indigestion, and epigastric pain.”

For sleep specialist Dr. Katharina Lederle, one of the biggest issues with traditional sleeping pills is the fact a regular user will quickly build a tolerance. “That then means you need to up your dose,” she says. “And that is the moment I really become concerned about the side effects, because the more you take, the higher the risk you’ll experience them.”

Now, sleep supplements are advancing at a rapid rate, with biotech and research driving their success and propping up the anecdotal support with science. Below, we unpack the most prominent ingredients.

Melatonin

Perhaps the best-known sleep aid, melatonin – known as the sleep hormone – is naturally produced in response to darkness, and works by influencing the sleep-wake circadian rhythm. Not all studies are in agreement, but some have shown ingestible melatonin supplements to have a positive effect on sleep quality when taken at a level of between 3-10mg. In the UK, melatonin is classed as a medicine and only available on prescription.

Magnesium

Magnesium is a mineral that plays a role in hundreds of bodily processes. Some studies have shown it to help regulate melatonin production, but there’s heftier support for its ability to relax the muscles, which may make you feel more chilled.

5-HTP

Many of the most promising new sleep supplements contain 5-HTP. As Jules Miller, founder of The Nue Co explains, 5-HTP is “an amino acid that serves as a precursor to the synthesis of serotonin in your brain. Serotonin is the neurotransmitter that regulates mood, appetite, and sleep, since it converts into melatonin in the body.” To date, some small studies have supported its ability to enhance sleep quality.

Lederle believes 5-HTP could benefit those struggling to stay asleep through the night – but, as with all supplements – it really depends on your body’s natural levels. “You need to consider whether you are actually deficient in 5-HTP,” she explains. “As 5-HTP works via the triptian pathway, those who eat a lot of protein and carbohydrates may not need to take an ingestible supplement. It’s the same with things like melatonin: if your levels are right for you, taking extra melatonin might not be the thing because it's actually not the root course of your inability to sleep.”

GABA

“GABA, or gamma-aminobutyric acid, is an amino acid naturally occurring in the brain which acts as a neurotransmitter, supporting our central nervous system,” says Miller. Studies have linked low levels of GABA to poor sleep, with the Harvard Medical School finding those suffering with insomnia to have levels up to 30 per cent lower than the average. “As a primary neurotransmitter in the central nervous system, it’s thought that GABA levels could be a key element in collective insomnia,” she adds.

CBD

The wellness industry’s favourite cash cow, CBD, or cannabidiol, is a non-psychoactive extract from the cannabis plant, said to relieve anxiety, muscle pain and inflammation. Only the latter has been supported by scientific studies, but anecdotal support for the mind-slowing benefits of CBD are weighty. There’s limited research and, for obvious reasons, it’s important to buy from a reputable company, not your mate that lives in a Hackney warehouse.

“There’s quite a hype, and actually CBD is promising,” says Lederle. “It concerns me that the market isn’t regulated, but in itself I think it can be useful in aiding relaxation, while lowering anxiety and stress: and these really are the big killers of sleep. Trying to reduce those factors increases your chances of falling asleep.”

Add adaptogens, mushrooms and a whole menu of natural extracts to the mix, and we’re really spoilt for sedatives. None may be constitute a magic bullet, but there’s growing support – both anecdotal and scientific – for many. Below, see the sleep supplements that make up very best of the growing industry.

The Best Sleep Supplements To Try Now