This document provides an overview of various pharmacological and supplemental agents used as sleeping aids, categorized by their mechanism of action or drug class. It now includes columns detailing the pros and cons of each pharmacological class.
Pharmacological Sleeping Aids
Sleep Supplements with Evidence Base (Ranked by Evidence)
Evidence-Based OTC Sleep Supplements - Complete Ranking
Tier 1: Strong Evidence
1. Melatonin
- Dose: 0.5-3mg, 30-60 minutes before bed (higher doses not more effective)
- Note: Start low (0.5-1mg). IR for sleep onset, CR for sleep maintenance. Best for circadian issues, jet lag, shift work. Consider cycling vs continuous use.
Tier 2: Moderate Evidence
2. Magnesium (Glycinate)
- Dose: 400-500mg elemental magnesium, 30-60 minutes before bed
- Note: Glycinate form best absorbed and least GI upset. Particularly useful in metabolic syndrome, insulin resistance. Check baseline levels if suspect deficiency. Avoid oxide form.
3. L-Theanine
- Dose: 200-400mg, 30-60 minutes before bed
- Note: Non-sedating anxiolytic. Good for racing thoughts, anxiety-related insomnia. Can use during day without drowsiness. Synergistic with magnesium.
4. Glycine
- Dose: 3g (3000mg), 30-60 minutes before bed
- Note: Lowers core body temperature, improves subjective sleep quality. Very safe. Can combine with magnesium. Sweet taste - dissolves in water easily.
5. Ashwagandha (KSM-66 or Sensoril)
- Dose: 300-600mg standardized extract, before bed or split AM/PM
- Note: Best for stress/cortisol-driven insomnia. Takes 2-4 weeks for full effect. Check for thyroid interactions. KSM-66 most studied for sleep.
Tier 3: Limited but Promising Evidence
6. Lavender (Silexan preparation)
7. Chamomile
8. Tart Cherry Juice
9. CBD (Cannabidiol)
- 25-175mg (wide range, inconsistent evidence)
- Quality control major issue
- Legal/regulatory considerations
- Reserved for anxiety-predominant insomnia
10. Passionflower
Tier 4: Weak/Inconsistent Evidence
11. Valerian Root
12. Lemon Balm
13. Tryptophan/L-Tryptophan
14. Apigenin
15. GABA (oral supplement)
16. Phosphatidylserine
17. 5-HTP
- 50-300mg
- Safety concerns (cardiac valvulopathy with contaminants)
- Risk-benefit ratio unfavorable