CBD to Zinc: 7 Sleep Supplements Compared

Quick Navigation: Jump to the supplement that interests you most: CBD | Lavender | L-theanine | Magnesium | Melatonin | Valerian Root | Zinc

How It Works

CBD (cannabidiol) is a non-psychoactive compound from the cannabis plant that interacts with your body’s endocannabinoid system. Unlike THC, CBD does not get you high. Instead, it promotes relaxation by reducing anxiety and calming the nervous system.

Research from the Permanente Journal found that nearly 80% of participants who used CBD for anxiety reported lower anxiety levels within a month, while sleep initially improved in more than 65% of participants.

Best For

CBD works well for people whose sleep problems stem from stress, anxiety, or an overactive mind. If worry keeps you awake at night, CBD may help quiet those racing thoughts. It doesn’t have the more potent ‘knockout’ effect that other supplements may have, but could be worth trying if stress is a likely underlying cause. It is also popular among those seeking a natural sleep aid without the stronger effects of pharmaceutical options.

Dosage & How to Take It

CBD comes in many forms to try, which can make it more inviting. Choose from some of the best CBD gummies if you have a sweet tooth, or add a couple droplets of CBD oil to your evening drink.

Most studies use doses ranging from 25mg to 300mg before bed. Start with a lower dose (15-25mg) and increase gradually if needed. CBD comes in many forms:

• CBD oil/tinctures: Fastest absorption when placed under the tongue
• CBD gummies: Easy to dose and taste great
• CBD capsules: Convenient for consistent dosing
• CBD tea: Relaxing bedtime ritual

Potential Downsides

CBD is generally well-tolerated, but quality varies significantly between brands. Some people report daytime drowsiness, dry mouth, or changes in appetite. CBD can also interact with certain medications, so consult your doctor if you take prescription drugs. Make sure to purchase from reputable brands that provide third-party lab testing.

For more on CBD for sleep issues, check out our guide on CBD for anxiety.

How It Works

Lavender is most effective as a scent rather than an oral supplement. When inhaled, lavender essential oil acts as a mild sedative by affecting the central nervous system. A 2024 study published in the Journal of Ethnopharmacology found that lavender essential oil promotes sleep through the olfactory pathway and targets GABAergic neurons in the brain’s central amygdala.

Research from Johns Hopkins University showed that lavender aromatherapy improved sleep quality in college students, with benefits persisting for two weeks after the intervention ended.

Best For

Lavender is ideal for people who want a gentle, non-invasive approach to better sleep. It works particularly well for reducing stress and creating a calming bedtime environment. Lavender is also great for those who prefer aromatherapy over pills or capsules.

Dosage & How to Take It

Lavender is most commonly used through aromatherapy:

• Essential oil diffuser: Add 3-5 drops to a diffuser 30 minutes before bed
• Pillow spray: Spritz lavender spray on your pillow and sheets
• Bath bombs: Add lavender-scented bath products to your evening routine
• Lavender tea: Drink 1 cup before bedtime (though aromatherapy is more effective)

Potential Downsides

Lavender aromatherapy is very safe with minimal side effects. Some people may experience skin irritation if applying lavender oil topically without diluting it. The scent can be overpowering for some, so start with small amounts. Oral lavender supplements exist but are less studied than aromatherapy.

How It Works

L-theanine is an amino acid found naturally in tea leaves, particularly green tea. It promotes relaxation by elevating levels of GABA, dopamine, and serotonin in the brain. These neurotransmitters help regulate mood, sleep, and stress responses.

The catch? Regular tea also contains caffeine, which can counteract the calming effects. That is why l-theanine capsule supplements are popular. They isolate the relaxing compound without the stimulating caffeine.

Best For

L-theanine is excellent for people who experience stress-related sleep difficulties or who want to improve sleep quality without feeling groggy the next day. It is also beneficial for those who want to reduce nighttime anxiety without heavy sedation.

Dosage & How to Take It

Most studies use 200-400mg of l-theanine taken 30-60 minutes before bed. L-theanine is often combined with other sleep-promoting ingredients like magnesium or melatonin for enhanced effects. It is available in capsules, tablets, and powder form.

Potential Downsides

L-theanine is generally safe and well-tolerated. Side effects are rare but may include headaches or dizziness in some people. Since l-theanine can lower blood pressure slightly, talk to your doctor if you take blood pressure medication. It is also important to note that l-theanine promotes relaxation but may not be strong enough for severe insomnia on its own.

How It Works

Magnesium plays a critical role in muscle relaxation and regulation of neurotransmitters during sleep. It acts as a natural calcium blocker, helping muscles relax. Magnesium also regulates the production of melatonin and supports the parasympathetic nervous system, which helps you wind down.

A double-blind placebo-controlled trial published in the Journal of Research in Medical Sciences found that magnesium supplementation improved subjective measures of insomnia including sleep time, sleep efficiency, and early morning awakening in elderly participants. The study also found increases in serum melatonin levels.

People with magnesium deficiency often experience muscle cramps and difficulty falling asleep. Learn more about signs of magnesium deficiency.

Best For

Magnesium is particularly effective for people who experience restless legs, muscle tension, or cramps at night. It is also beneficial for those who have trouble relaxing physically before bed. If you have confirmed or suspected magnesium deficiency, supplementation can significantly improve sleep quality.

Dosage & How to Take It

The recommended dose for sleep is typically 200-400mg of elemental magnesium taken 30-60 minutes before bed. Different forms of magnesium have different absorption rates:

• Magnesium glycinate: Best absorbed and gentlest on the stomach
• Magnesium citrate: Well absorbed but may have laxative effects
• Magnesium L-threonate: Crosses the blood-brain barrier effectively
• Magnesium oxide: Poorly absorbed, not recommended for sleep

You can also get magnesium through foods like pumpkin seeds, almonds, spinach, and dark chocolate, though supplements provide more concentrated doses.

Potential Downsides

The most common side effect of magnesium supplementation is digestive upset or diarrhea, especially at higher doses or with certain forms like magnesium citrate. Start with a lower dose and increase gradually. People with kidney disease should not take magnesium supplements without medical supervision.

How It Works

Melatonin is often called the “sleep hormone” because it literally regulates your sleep-wake cycle. Your brain naturally produces melatonin when it gets dark, signaling to your body that it is time to sleep. Taking a melatonin supplement provides an extra dose of this hormone to help you fall asleep faster.

According to research published by the National Institutes of Health, the American Academy of Family Physicians recognizes melatonin as first-line pharmacological therapy for insomnia. A meta-analysis published in Chronobiology International found that 4mg of melatonin taken 3 hours before bedtime was most effective for improving sleep.

You can also find melatonin naturally in some foods like tart cherries, walnuts, and tomatoes, though supplemental forms are more potent.

Best For

Melatonin is highly effective for jet lag, shift work sleep disorder, delayed sleep phase disorder, and general difficulty falling asleep. It is particularly useful for people whose circadian rhythms are disrupted or who need to reset their sleep schedule.

Dosage & How to Take It

Less is often more with melatonin. Most studies show effectiveness at doses between 0.5mg and 5mg. Start with 0.5-1mg taken 30 minutes to 2 hours before your desired bedtime. If that does not work, gradually increase to 3-5mg. Research suggests taking it 3 hours before bedtime may be more effective than taking it 30 minutes before.

Melatonin is available in tablets, gummies, liquids, and time-release formulations.

Potential Downsides

While generally safe, melatonin can cause vivid or unpleasant dreams in some people. Others wake up feeling groggy because melatonin is very effective at inducing sleep. Some users also report headaches, dizziness, or daytime drowsiness.

Starting with a low dose helps minimize these effects. The National Center for Complementary and Integrative Health notes that melatonin supplements may interact with medications including blood thinners, diabetes medications, and immunosuppressants.

For more information, read our detailed guide on CBD versus melatonin for sleep.

How It Works

Valerian root has been used as a natural sedative for centuries. It is derived from the valerian flowering plant and works by increasing levels of GABA (gamma-aminobutyric acid) in the brain. GABA is an inhibitory neurotransmitter that promotes relaxation and reduces anxiety.

Unlike melatonin, which regulates your sleep-wake cycle, valerian root works more like a traditional sedative to help you feel drowsy.

Best For

Valerian root is best for people with general insomnia who want a natural herbal alternative to pharmaceutical sleep aids. It is particularly helpful for those who have trouble staying asleep or who wake frequently during the night.

Dosage & How to Take It

Most studies use doses between 300-600mg of valerian root extract taken 30 minutes to 2 hours before bed. Valerian is available in capsules, tablets, tinctures, and teas. It may take 2-4 weeks of regular use before you notice significant improvements in sleep quality.

Potential Downsides

Results with valerian root are mixed. While most people find it has calming effects, some report no benefit at all. Others find it too potent, leading to a “hangover” effect the next day with grogginess and difficulty concentrating.

Valerian can also cause headaches, digestive upset, or vivid dreams in some users. It may interact with sedatives, anti-anxiety medications, and other sleep aids, so consult your doctor before combining it with other supplements or medications.

How It Works

Zinc is an essential mineral involved in hundreds of bodily functions, from immune system support to hormone regulation. Studies have found that low zinc levels can be linked to poor sleep quality, though the exact mechanism is not fully understood.

Zinc likely improves sleep indirectly by supporting overall health, reducing inflammation, and helping regulate hormones that affect sleep.

Best For

Zinc is most beneficial for people with confirmed zinc deficiency or those going through hormonal changes (such as pregnancy, menopause, or puberty). It may also help people whose sleep is disrupted by frequent infections or immune system issues.

Dosage & How to Take It

For sleep support, 15-30mg of zinc taken with food is typical. Zinc is often combined with magnesium in sleep supplement formulas (sometimes called ZMA supplements). Taking zinc on an empty stomach can cause nausea, so always take it with a meal.

Potential Downsides

There is limited evidence that zinc alone directly improves sleep in people without a deficiency. Taking too much zinc (over 40mg daily) can interfere with copper absorption and cause immune system problems. Zinc supplementation may cause nausea, vomiting, diarrhea, or stomach cramps, especially on an empty stomach.

It is best to get zinc tested before supplementing at high doses. Most people can get adequate zinc through diet from foods like oysters, red meat, poultry, beans, nuts, and whole grains.

Choose Based on Your Primary Sleep Issue

If stress and anxiety keep you awake: Start with CBD, l-theanine, or lavender aromatherapy. These work on the nervous system to promote relaxation without heavy sedation.

If you cannot fall asleep at a reasonable hour: Melatonin is your best bet, especially if your circadian rhythm is off due to travel, shift work, or irregular sleep schedules.

If you have muscle tension or restless legs: Magnesium is ideal for physical relaxation and muscle cramps that interfere with sleep.

If you fall asleep but wake frequently: Valerian root or magnesium may help you stay asleep longer and reduce nighttime awakenings.

If you have a suspected deficiency: Magnesium or zinc supplementation could address the root cause of your sleep problems, especially if you experience muscle cramps (magnesium) or frequent illness (zinc).

For more comprehensive sleep support, check out our guides on creating a healthy sleep routine, improving your sleep hygiene, and prioritizing sleep for better health.

Our Top Picks

Most Effective Overall: Melatonin (start with 0.5-3mg)

Best for Stress-Related Insomnia: CBD or l-theanine

Best for Muscle Relaxation: Magnesium glycinate (200-400mg)

Best Non-Supplement Approach: Lavender aromatherapy

Best for Deficiency-Related Sleep Issues: Magnesium or zinc (if deficient)

Best Herbal Option: Valerian root (300-600mg), though effects vary widely

Looking for more sleep solutions? Explore our comprehensive guides on calming nighttime anxiety, sleeping better naturally, and immune-boosting foods that support restful sleep.