Sleep Supplements That Actually Work, According to an Insomniac Editor

My favorite capsule…

So much of my insomnia centers around anxiety about falling asleep. These capsules put that to rest by working within 20-30 minutes — fast enough to be effective, but not so fast that it feels jarring. Unlike other supplements I’ve tried, these turn off my brain in addition to my body, so I don’t have that bizarre feeling where my mind is racing but my body is in sleep mode. Be warned that these capsules are large, but you can crack them open and take the small, melatonin-packed spheres individually.

My favorite gummies…

These pack a surprising punch. I usually only need to take one (half the recommended dose) to feel really tired, really fast, so they come in handy when I’m desperate to get to sleep ASAP. I love that they’re vegan, which is a rarity in gummies, and are made with a slew of plant-based ingredients — in addition to the standard magnesium, melatonin, and L-Theanine, there’s also herbs like lavender, chamomile, and elderberry. They taste absolutely delicious, so it feels like I’m having dessert. The one downside: these sometimes make me feel groggy in the morning, and it takes a couple hours to feel clear-headed again.

My favorite powder…

This is a cult-status product in my house and offers the cleanest sleep overall. This lightly flavored powder contains three types of bioavailable melatonin and L-Theanine that puts me into a gentle sleep, and keeps me asleep for hours. In the morning, I feel clear and energized. The downside here is the delivery — you have to mix it into water and drink a whole glass, as opposed to just popping it in your mouth and calling it a night.

My favorite patch…

This is a newer product for me, and while it’s not quite as effective as other options, I love the ease of use. It’s a tiny patch that you stick onto your inner wrist (it’s so small, you won’t feel it). It contains 2 milligrams of melatonin that releases gradually. I wouldn’t say this helps me fall asleep faster, but it does keep me in a deep sleep throughout the night. I experience the typical groginess/weird mood the morning after, but that fades by the time I’ve logged onto work. This is a particularly great option for traveling as it’s so packable.

My favorite blackout shades…

When my partner insisted on getting remote-controlled blackout shades in the bedroom, I thought he was being a typical Tech Guy Boyfriend™. I’m sorry for ever doubting him. These were super easy to install (I know, because I ate snacks on the bed and watched while he did it), and they work well to block out any light that filters in from the street. Before, I would wake up pretty much immediately when the sun began to rise, and now I can eke out a few extra hours. Plus, they make the bedroom feel cozier and more like a sanctuary from all the chaos of the world outside, which is crucial for creating a sleep-conducive environment.

My favorite nighttime tea…

Getting a good night’s sleep starts a few hours before I actually close my eyes, and a cup of nighttime tea is a crucial component of my wind-down routine. Not only does it signal to my body that it’s time to start shutting down, but it also helps settle my stomach after dinner. Chamomile is typical for a PM tea, but as I don’t love the flavor, I’ve been turning to Egyptian Licorice Mint. The licorice, cinnamon, and orange blend is naturally sweet and a little spicy, so you don't need to add honey. It’s a warming blend that, corny as it sounds, feels like a hug in a cup.

My favorite essential oil blend…

This won’t literally knock you out, but it’s another of those products that promote an overall sense of calm in preparation for falling asleep. It’s infused with lavender, patchouli, and geranium, a scent blend that’s reminiscent of luxury spa massages. I roll it onto my pulse points while I’m reading in bed, and it feels like it lowers my blood pressure immediately.

My favorite humidifier…

This past winter in NYC was brutal, and when I kept waking up in the middle of the night with a scratchy throat, cough, or bloody noses (gross but true), I knew it was time to get a humidifier. I bought this no-nonsense one out of pure desperation, but I truly love it. It’s easy to use, lasts all night on the low or medium setting, and makes a noticeable difference in my bedroom’s air quality. It’s not entirely silent but releases a low hum, which happens to work well as a white noise machine.