Supplements With the Best Evidence for Sleep Support

Written for the Midlife & Menopause community

Quick note before we dive in

Sleep trouble is one of the top three complaints during perimenopause and menopause. While good “sleep hygiene” (cool, dark room; no doom-scrolling) is always Step 1, some women also turn to supplements. The list below highlights ingredients that have the strongest human data for falling asleep faster, staying asleep, or both.

Disclaimer: Always check with your clinician or pharmacist first—especially if you take prescription meds, are being treated for mood disorders, or have liver/kidney disease. “Natural” doesn’t always mean “harmless.”

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1. Melatonin

How it works – Melatonin is the body’s own “darkness hormone,” telling the brain it’s time to wind down. Estrogen decline can blunt natural melatonin release, which is why some mid-life women find an evening boost helpful.

Evidence check

• A 19-study meta-analysis showed melatonin cut “sleep onset latency” (time to fall asleep) by 7 minutes on average and improved overall sleep quality PubMed.
• Helpful for jet lag and shift work, too Mayo Clinic.

Typical dose – 0.5 mg to 3 mg, 30–60 min before bed. Start low; higher doses (>5 mg) can cause grogginess or vivid dreams.

Watch-outs – May interact with blood-thinners, diabetes meds, and immunosuppressants.

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2. Magnesium (Glycinate or Citrate)

How it works – Magnesium calms NMDA receptors in the brain and helps regulate cortisol. Levels naturally dip after age 40.

Evidence check

• In a randomized trial of adults >50 y, 500 mg magnesium improved sleep time and efficiency vs. placebo PubMed.
• Low magnesium is also linked with restless-leg syndrome, another menopause sleep wrecker.

Typical dose – 200–400 mg elemental magnesium, 1–2 h before bed.

Watch-outs – Too much = “disaster pants” (loose stools). Avoid if you have severe kidney disease.

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3. Glycine

How it works – This small amino acid slightly lowers core body temperature, a natural signal for sleep—and handy if night sweats keep you up.

Evidence check

• 3 g glycine before bed shortened time to reach slow-wave sleep and reduced next-day fatigue in middle-aged adults PubMed.

Typical dose – 3 g powder mixed in water, 30 min before lights-out.

Watch-outs – Generally safe; may worsen symptoms in people with schizophrenia.

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4. L-Theanine

How it works – An amino acid from green tea that boosts calming alpha brain waves without sedation.

Evidence check

• 200 mg L-theanine nightly improved sleep efficiency and reduced the time awake after sleep onset in an 8-week trial PubMed.

Typical dose – 100–200 mg, either at bedtime or split AM/PM to blunt daytime stress that sabotages sleep.

Watch-outs – Can lower blood pressure; use caution if you’re on antihypertensives.

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5. Valerian Root

How it works – Boosts GABA, the brain’s primary “chill” neurotransmitter.

Evidence check

• A Cochrane review found valerian may improve sleep quality, but results are mixed and depend on extract standardization PubMed.

Typical dose – 400–600 mg of a 0.8% valerenic acid extract, 30–60 min before bed.

Watch-outs – May cause headache or vivid dreams. Stop at least 1 week before surgery (potential anesthesia interactions).

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6. Lavender (Oral Silexan® or Aromatherapy)

How it works – Linalool and linalyl acetate compounds modulate the parasympathetic nervous system.

Evidence check

• 80 mg oral lavender oil (Silexan) improved sleep and reduced anxiety in multiple RCTs PubMed.
• Inhaling lavender essential oil for 15 minutes before bed also improved sleep quality scores in menopausal women PubMed.

Typical dose – 80 mg oral capsule or 2-3 drops on a pillow diffuser.

Watch-outs – Oral oil can cause mild GI upset; essential oil is for smelling, not swallowing.

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Practical Tips for Picking a Product

• Look for third-party seals (USP, NSF, ConsumerLab) to avoid adulteration.
• Single-ingredient formulas let you test what actually works for you.
• Give each supplement at least 5–7 nights before judging; keep a simple sleep diary.
• Combine with lifestyle basics: consistent bedtime, limit caffeine after noon, and manage hot flashes (layered bedding, fan).

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Bottom Line

Melatonin, magnesium, glycine, L-theanine, valerian, and lavender have the best current evidence for sleep support—and they’re generally safe when used correctly. Pair them with good sleep hygiene and menopause-specific symptom management for the best shot at those elusive Zzz’s.

Sweet dreams!