Can you supplement your way to better sleep? Unfortunately, the answer is no, but a good sleep supplement can work incredibly well as part of a wider approach to improving your sleep hygiene. “Sleep is a complex process influenced by circadian rhythms, stress levels and lifestyle factors, so supplements work best as part of a holistic approach,” says Dr Jenna Macciochi, director of science and innovation at Ancient + Brave.
Vogue’s top sleep supplements at a glance:
The best sleep supplements can provide key nutrients – whether magnesium, California poppy or myo-inositol – to help induce and maintain a restorative night’s sleep, although they shouldn’t be relied upon solely.
In this article, we’ll explore how they work, how you can use them in conjunction with other key lifestyle habits, and share the best, Vogue-approved sleep supplements to try now.
Ancient + Brave
True Nightcap Jar
- Why it’s Vogue-approved: A healthy nightcap, this formula combines myo-inositol with l-glycine, choline and vitamin C to promote healthy circadian rhythm function and support your neurotransmitter pathways. Add it to water and drink up.
- Type of magnesium: L-glycine, magnesium citrate, ginger root powder, myo-inositol, vitamin C and choline
- Magnesium per serving: 130mg
- Serving size: 6g
- Form: Powder
Form ZZZZs
- Why it’s Vogue-approved: These nootropic sleep supplements champion 5-HTP, alongside amino acids and minerals, like zinc and magnesium, to promote relaxation and cut falling asleep time in half.
- Key ingredients: Magnesium citrate, L-glycine, 5-HTP, L-theanine, zinc citrate and magnesium stearate
Thorne
Ashwagandha
- Why we love it: This formula uses Shoden ashwagandha from both root and leaf, delivering a concentrated 35 per cent withanolide glycoside content – the bioactive compounds linked to stress and sleep support. “When looking for ashwagandha for sleep or stress, you want one that contains withanolides,” says Esposito. “These are the active constituents associated with restorative, sleep-promoting effects.”Thorne is widely trusted by clinicians for its transparency and rigorous testing. “This is a high-quality, well-tolerated option that delivers ashwagandha in a clean, reliable supplement,” adds Fazio.
- Key ingredients: Ashwagandha extract (root, leaf)
- Form: Capsule
- Serving size: One capsule
BodyBio Calm
“On busier days, or when I know my nervous system has been under more load through travel, work intensity, or disrupted sleep, I often use CALM by BodyBio,” explains nutritionist VJ Hamilton. “It’s a phosphatidylserine-based formula, which helps regulate the stress response and cortisol rhythm, so it can be really helpful for switching out of that wired, overstimulated state and into a more restorative one. If I don’t use that specific product, I’ll still often take phosphatidylserine on its own for similar reasons.”
Gaia Herbs Ashwagandha Gummies
- Why we love it: For a plant-powered boost, these organic gummies taste like an apple-cinnamon doughnut and are naturally sweetened with apple, date and blueberry extracts. Just three gummies provide a 600 mg dose of ashwagandha root extract.“The most studied dose is 300-600 mg per day, taken with food,” says Fazio. “It can be used in the morning for focus and energy, or in the evening to support relaxation and sleep.” Because they’re genuinely enjoyable, staying consistent is easy – an important factor for results. “Use daily for at least six to eight weeks to assess how you feel,” Fazio adds. Worth noting: each serving contains four grams of added sugar, which may not suit those aiming to reduce sugar intake.
- Key ingredients: Organic ashwagandha root extract, cinnamon bark, ginger
- Form: Gummy
- Serving size: 3 gummies
The Nue Co.
Magnesium Ease
- Why it’s Vogue-approved: Formulated for fuss-free application, The Nue Co’s magnesium spray offers targeted relief for niggling aches and pains. The addition of lavender oil only adds to its therapeutic benefits – sprayed directly on problem areas before bed, it relieves muscle tension and encourages a good night’s sleep.
- Type of magnesium: Magnesium chloride
- Magnesium per serving: 45mg
- Serving size: 3 sprays
- Form: Liquid
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Dreem Distillery
CBD Night Drops
- Type of CBD: Broad spectrum
- CBD concentration: 2400mg per 30ml, 4mg per drop
- Dosage: 8 drops (32mg) per night. This can be increased at your discretion, with a maximum of 17 drops per night
Why it’s Vogue approved:
If your mind ticks long after your head hits the pillow, Dreem Distillery’s Night Drops offer a potent solution. Teeming with relaxing terpenes, this broad-spectrum CBD oil is designed for drifting into deep and restorative sleep. Its full-bodied flavour comes infused with peppermint, plus calming lavender and limonene that envelop the senses. You’ll doze off easy and wake up feeling rested and refreshed, thanks to a balancing formula that regulates sleep without causing daytime drowsiness. Housed in a sleek glass square that stuns on any nightstand, its sustainable packaging can be recycled once you’ve used up every drop.
Bare Biology
Ready & Rested
- Why it’s Vogue-approved: With every serving (three capsules) of Bare Biology’s Ready & Rested, you are getting the total recommended supply of magnesium required for a healthy adult, and by incorporating them into your life, they work to fight fatigue, support muscle, bone and teeth maintainance and nervous system functionality. The brand is defined by its use of responsibly sourced ingredients and science-backed results.
- Type of magnesium: Magnesium bisglycinate
- Magnesium per serving: 375mg
- Serving size: 3 capsules
- Form: Capsules
Do sleep supplements actually work?
Yes, but as part of a balanced approach to your lifestyle. Healthy sleep isn’t just about what you’re ingesting (although that’s a big part of it). Other key factors include your sleeping environment, hormones and stress, so you should view supplementation as a support rather than a cure. “If you’re eating sugary food late at night, and drinking a lot of alcohol, I wouldn’t spend money on sleep supplements without addressing that first,” says Rhian Stephenson, nutritionist, naturopath and founder of Artah, who recommends considering your diet and supplements routine together for the best effect.
What should I look for in a sleep supplement?
An obvious first port of call is magnesium, a mineral that “helps our nervous system during times of stress, while also supporting the circadian rhythm and production of melatonin, which helps us drop into a deeper state of restorative sleep,” says Henrietta Norton, founder of Wild Nutrition and author of The Natural Supplement & Nutrition Guide. Research demonstrates the link between our magnesium status and sleep quality, while supplementation specifically seems to increase sleep time, efficiency and melatonin production.
“Magnesium also supports GABA, a neurotransmitter that calms brain activity and helps the body transition into rest,” advises Dr Macciochi. “Plus, it buffers the stress response, lowering nighttime cortisol, which can interfere with sleep, as well as helping with muscle cramps and restless legs.”
Other ingredients to look out for include myo-inositol, which plays a key role in regulating blood sugar, supporting the nervous system and balancing serotonin and dopamine for optimal mood regulation and relaxation. “L-glycine is also useful for those who struggle with restless sleep or wake up feeling unrefreshed,” says Dr Macciochi. “Choline also supports REM sleep – the deep sleep stage linked to memory and recovery – helps with overnight brain detoxification, and aids relaxation and focus, calming the brain without causing drowsiness.”
Stephenson also notes that several herbs can be used to promote evening relaxation and quality ZZZs, such as valerian, passiflora, and California poppy.
What foods should we eat for good sleep?
You can’t out-supplement a poor diet, so you must be eating the right foods. “Foundational nutrition is important, so ensure you’re getting a variety of essential micronutrients, adequate fibre and protein, and healthy fats in your diet,” explains Stephenson. “It’s important to think about ways to support your natural circadian rhythm.”
Eating your dinner later in the evening can disrupt sleep, as can drinking alcohol, which has been shown to suppress melatonin and interrupt the rhythm of the gut. It’s also a wise idea to eat for balanced blood sugar, avoiding added sugar and ultra-processed foods where possible, and incorporating at least 30g of fibre and 1.2kg of protein per kilogram of your body weight a day. “I also recommend limiting caffeine after lunchtime as this can significantly disrupt the depth and quality of sleep,” says Norton.
Foods high in tryptophan, an amino acid that supports serotonin and melatonin production, can also regulate sleep. “Good sources include tart cherries, kiwi, pumpkin seeds and almonds, and oats and whole grains,” says Dr Macciochi.
What are other things I can do to support a good night’s sleep?
Dr Macciochi shares some of her top tips here:
- Make sure you get morning sunlight to set the body’s circadian rhythm.
- Adhere to consistent sleep-wake times to support deep sleep cycles.
- Engage in breathwork and stress management techniques to lower evening cortisol levels.
- Limit blue light at night to protect melatonin production.
- Create a wind-down ritual to signal to the brain that it’s time for sleep.
Should we be taking melatonin?
“We need to remember that melatonin is a hormone, so self-prescribing it without advice or supervision from a doctor can be dangerous – in the UK, it is not available over the counter,” notes Stephenson. “Short-term melatonin use for things like jet lag is generally recognised as safe for healthy people, but it can also interfere with medications and cause side effects, so it’s important to use it with caution.”
Meet the experts
- Dr Jenna Macciochi is the director of science and innovation at Ancient + Brave
- Rhian Stephenson is a nutritionist, naturopath and founder of Artah
- Henrietta Norton, founder of Wild Nutrition and author of The Natural Supplement & Nutrition Guide