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Sleep onset

How long it takes to fall asleep once you are trying to, called sleep latency. It is measured in minutes by sleep diary, by actigraphy on the wrist, or by polysomnography in a laboratory.

9 supplements analyzed and ranked by clinical evidence.

Supplements9

Supplement Evidence

Melatonin
Strong

sleep onset -30m

phase advance +2h

duration +10h

654 studies·7 benefits
GABA
Strong

Sedation/memory worsened

Sleep onset shortened

1519 studies·8 benefits
Lavender
Strong

Sleep onset, +43 min TST

Sleep onset, -3.1 PSQI

303 studies·11 benefits
Tryptophan
Moderate

Trp↑, latency↓

Melatonin↓, onset worsen

413 studies·13 benefits
Valerian
Moderate

Latency ↓ ~49%

Duration/Efficiency ↑

36 studies·7 benefits
Theanine
Moderate

Faster sleep onset

Longer sleep +45min

Better sleep quality

39 studies·15 benefits
Lemon Balm
Moderate

Sleep onset/sleep −2.9 ISI

Sleep disturbance −38%

Sleep onset improved p<0.05

200 studies·11 benefits
Passion Flower
Weak

Sleep quality ↑

Sleep latency ↓

20 studies·7 benefits
Magnolia Bark
Weak

Insomnia onset improved

Psychological symptoms +better sleep

6 studies·7 benefits