One of the most important factors that determine how well our minds work is something that we often overlook: sleep. If you're not getting enough high-quality sleep, you're doing your body and your brain a disservice.

Fortunately, there are a number of over-the-counter (OTC) supplements you can take to sleep better. Maybe you need something to help you fall asleep faster. Maybe you fall asleep fine but often wake up after a few hours and can't get back to bed.

Whatever problems you're having getting a good night's sleep, there's an OTC supplement that can help. In this post, we're going to look at 9 different OTC supplements that you can take to get a better night's sleep.

9 OTC Supplements For Better Sleep

1. Melatonin

This is a hormone that your body naturally produces when it's time to sleep. Supplementing with melatonin can help you fall asleep faster and stay asleep longer.

In some countries, melatonin is only available with a prescription. In the United States, Canada, and many European countries, you can purchase melatonin OTC legally in stores and online.

Melatonin is generally well-tolerated and the only side effect people sometimes experience is morning grogginess. You should only take melatonin (and all the supplements on this list) if you can dedicate at least 7-8 hours to sleep.

There is no one-size-fits-all dosage for melatonin. Some people get the results they want with as little as 300 mcg (micrograms). Others take as much as 10 mg (milligrams) to experience melatonin's benefits. Start with a low dose to see if it works for you. If not, try increasing the dosage until you get the results you want.

2. Valerian

This is a plant that grows naturally in Europe and Asia. Valerian contains a number of compounds that have medicinal properties. Sometimes called “Nature's Valium,” valerian is great for sleep because it can be calming and sedating.

In the United States, valerian is sold OTC as a dietary supplement. It is usually found in capsule form but is also sold as a tincture, powder, or plant.

Side effects from valerian are rare and usually mild. Since it can be sedating, you should use caution when taking valerian with alcohol or other substances that cause sedation.

A typical dosage when taking valerian for sleep is 500 mg. Many users find this to be an adequate dosage. However, some users only find valerian to be sedating at higher dosages.

3. Lemon Balm

This is another plant that has been used to improve sleep quality for centuries around the world. Melissa officinalis, more commonly known as lemon balm, is a plant used in teas, oils, and perfumes. It has a delightful scent and can be very calming when consumed.

Lemon balm has been used around the world for its many healing properties. It's been used to treat not only insomnia (inability to sleep) but also gastrointestinal disorders, liver problems, and nervous system disorders.

Side effects from lemon balm are incredibly rare. When taken an hour before sleep, users often report falling asleep faster and waking up feeling more refreshed.

A typical dosage of lemon balm, when taken for sleep, is around 1,200 mg. It's often sold as capsules but can also be purchased as a tea, powder, tincture, or dry herb.

4. 5-HTP

5-Hydroxytryptophan (aka 5-HTP) is a naturally-occurring amino acid found in plenty of foods and in the human body. Our bodies use 5-HTP to create serotonin, a neurotransmitter known to play an important role in appetite, mood, and sleep.

Some people find that supplementing with 5-HTP before bedtime helps them sleep better. 5-HTP is a direct precursor to serotonin, meaning it converts to it directly. And serotonin is a direct precursor to melatonin, a hormone known to play a key role in sleep.

5-HTP is also used to treat mild-to-moderate depression. Serotonin is known to play a role in regulating mood and many people who take 5-HTP report an improvement in mood after taking it for several days.

Most people don't experience any side effects from taking 5-HTP. For those who do, they are usually mild and include upset stomach, nausea, and mild morning grogginess.

5-HTP, when taken for sleep, is usually taken at a dosage of anywhere from 50 to 200 mg a little before bedtime. When using 5-HTP to improve mood, 50 to 100 mg is usually taken twice a day. 5-HTP competes with other amino acids for absorption, so it works best when taken on an empty stomach.

5. Magnesium

This one, I'm sure you've heard of. In fact, you've probably already taken in some magnesium today. Magnesium is an essential mineral that the body uses for a variety of reasons including blood pressure regulation, keeping bones strong, and maintaining healthy heart rhythms.

Supplementing with magnesium at night can help you get a better night's sleep. Many people find magnesium to be mildly sedating.

But not all magnesium supplements are the same. It comes in several different forms. The most common type is magnesium oxide. This is the form of magnesium that you can find in most stores. However, there are other types of magnesium that your body is able to absorb much better.

My personal favorite is magnesium glycinate. It is one of the best forms of magnesium and our bodies are able to absorb it better than most others. It's generally well tolerated and side effects are rare and mild.

Magnesium glycinate, when used for sleep, is often dosed at between 200 and 400 mg at bedtime. Higher dosages may result in morning grogginess.

6. GABA

gamma-Aminobutyric acid (aka GABA) is a neurotransmitter found in humans and other mammals. It is known to play a role in anxiety, relaxation, and stress.

Some people find that supplementing with GABA can have a calming effect and improve sleep quality. While GABA doesn't readily cross the blood-brain barrier, it is active in other parts of the body.

Side effects from taking GABA are rare and usually very mild. Upset stomach, nausea, and mild sedation are all possible. Taking GABA with food may improve or eliminate the gastrointestinal side effects.

GABA is usually taken at a dosage of anywhere from 3,000 – 5,000 mg at bedtime for sleep.

7. Kava

Kava (aka Kava Kava) is a naturally-occurring plant that grows in Pacific regions. It has been used for centuries to reduce stress, decrease anxiety, and improve sleep.

Kava contains chemicals called kavalactones which are responsible for its powerful effects. Studies have shown that kava can be as effective as prescription drugs at reducing anxiety. If your sleep problems are due to anxiety, kava can help ease your mind enough to fall asleep.

For most people, kava is well tolerated. However, side effects can occur. This can include nausea, upset stomach, tiredness, grogginess, and dizziness. You should not mix kava with other depressants such as alcohol, benzodiazepines (Xanax, Klonopin, Valium, Ativan, etc), or barbiturates (Pentothal, Seconal, etc.).

A typical kava dosage for sleep is anywhere from 200 to 500 mg at bedtime. When taken for anxiety, kava is usually taken in two or three divided doses.

8. L-Theanine

L-theanine is a popular nootropic, though it's usually not thought of as a sleep aid. Some people, however, find it to be an excellent tool in their insomnia-fighting arsenal.

L-theanine is an amino acid. However, it's not an essential amino acid and is not found in most people's diets. Where l-theanine is found is in green tea. And, when taken in supplement form, it can be very relaxing.

L-theanine is often used in the nootropics community to reduce or eliminate the side effects of caffeine. Another lesser-known use is to improve sleep. L-theanine can be sedating, especially at higher doses.

L-theanine is known to be very safe and most people find that it is free of side effects. Upset stomach, nausea, and tiredness may occur but are rare.

A typical l-theanine dosage (when used as a nootropic) is between 100 and 200 mg, usually taken with caffeine. When taken for sleep, many users find a higher dosage to be more appropriate. Dosages of anywhere from 200 mg at bedtime to 1,000 mg have been used.

9. Ashwagandha

This is another widely-used nootropic that many people find can help with sleep. Ashwagandha is an adaptogenic herb that has been used for centuries to treat a variety of ailments, including insomnia.

While usually used to reduce anxiety or for its adaptogenic properties, ashwagandha can also help you get a better night's sleep. Users who take ashwagandha before bed often report sleeping deeper and feeling better upon waking.

Ashwagandha is generally well tolerated by most people. Side effects can include upset stomach, nausea, tiredness, and other mild symptoms that go away after discontinuing supplementation. Since ashwagandha can modulate the immune system, people with autoimmune diseases should consult their physician before supplementing.

The lowest ashwagandha dosage shown to be effective is between 300 and 500 mg. However, many people require hire dosages to feel the effects. Up to 6,000 mg a day can be taken, though it is usually split into two or three divided doses.

Conclusion

Sleep is important. If you're not getting enough high-quality sleep, you're not at your best. Sometimes we need a little something extra to help get a good night's sleep and that's where these supplements come in.

But they are just that: supplements. They should not replace a good sleep routine. Make sure you're doing everything you can to get enough high-quality sleep.

Sometimes, though, doing everything you can isn't enough. When that's the case, taking sleep-improving supplements may be the answer. They'll help you fall asleep faster and stay asleep until it's time to wake up.

If you suffer from sleep problems, consider trying some of the supplements on this list. They've all been shown to be effective and are very safe for most people.