Best Supplements for Sleep in Australia
Reviewed by Yurie Sato, BHSc (Naturopathy), Naturopath · Last reviewed 27 October 2026 · How we review
Not sure which sleep supplement to choose? We compare seven options available in Australia, from magnesium glycinate and ashwagandha to saffron and passionflower. See the research behind each ingredient, the dose in each product, customer reviews and cost per day, plus what to know about melatonin and the 350 mg magnesium limit.
- Health advice
- 15 min read
- Oct 29, 2026
Reviewed on 27 October 2026 · Next review: October 2027.
The best supplements for sleep are the ones that match what keeps you awake. That might be a busy mind at bedtime, tense muscles, a low magnesium intake or a body clock that's out of step. The right choice fits that reason, your routine and your budget.
Some ingredients have better research than others. Ashwagandha had a small benefit for sleep across 5 trials in 400 adults, with clearer results at 600 mg a day or more [1]. Valerian, one of the best-known sleep herbs, has had mixed results [2] [3]. Supplements don't treat insomnia. If poor sleep has lasted for weeks, see your GP, because cognitive behavioural therapy for insomnia (CBT-I) is the recommended first treatment [4].
Our top pick is Carusos Total Sleep. Two tablets half an hour before bed give you 600 mg of KSM-66 ashwagandha, the daily amount tested in stressed healthy adults, with valerian, chamomile and hops, at about $1.20 a day. With more than 20 products in our Natural Sleep Aids range, we've compared seven supplements: five from that range, plus magnesium glycinate and saffron from our wider range. We compared them on research, dose, regulatory status, customer reviews and cost per day, so you can choose with confidence.
Always read the label and follow the directions for use. If symptoms persist, talk to your healthcare professional.
What Affects Sleep?
Poor sleep is common in Australia. In a national survey of 1,011 adults, 33 to 45% reported sleep that was too short or poor in quality, or its effects the next day [5]. The Sleep Health Foundation funded the survey.
Most of what shapes sleep happens before you reach for a supplement. Regular bed and wake times, an hour to relax before bed, no screens for 1 to 2 hours before bed and less caffeine later in the day all help. Most adults need 7 to 9 hours [6].
Magnesium is one gap worth checking. Three in ten Australians aged 2 and over had an inadequate magnesium intake from food and drinks in 2023, rising to 35.9% of adults [7].
For practical steps, read 4 Ways To Improve Sleep Quality.
Can Supplements Help With Sleep?
Supplements can support a good routine, but they can't replace it, and they don't treat sleep disorders. Start with the reason you're not sleeping well, then match an ingredient to it.
For a wider overview of sleep patterns and support, visit our Natural sleep support hub.
Sleep Supplement Evidence Scorecard: What Each Ingredient Has Shown
Many "best sleep supplement" lists rank ingredients without saying who they were tested in. That matters, because some trials were in healthy adults with poor sleep and others in people diagnosed with insomnia.
| Ingredient | Tested In | What the Trials Found | Our Verdict |
|---|---|---|---|
| Ashwagandha | Adults with and without insomnia; 5 trials, 400 people [1] | A small overall improvement in sleep, clearer at 600 mg a day or more for 8 weeks or longer [1] | Promising |
| Saffron (affron extract) | Adults with self-reported poor sleep; 2 Australian trials [8] [9] | Better sleep quality ratings than a placebo (a dummy pill) after 4 weeks; several other sleep diary measures didn't change [9] | Early, promising |
| Magnesium | Older adults with insomnia; 3 trials, 151 people [10]. Adults with poor sleep [11] | Fell asleep about 17 minutes sooner, with no significant change in total sleep time [10]; a small improvement in insomnia scores [11] | Mixed, most useful if your intake is low |
| Valerian | 16 trials, 1,093 people [2]; adults with insomnia [12] | Possibly better sleep quality, with signs that positive trials were more likely to be published [2]; no better than placebo in insomnia trials [12] | Mixed |
| Valerian with hops | 184 adults with mild insomnia [13] | Modest improvements, but few differences from placebo were significant, and sleep lab results didn't change [13] | Limited |
| Passionflower | 41 healthy young adults [14]; 110 adults with insomnia disorder [15] | Better sleep quality ratings with the tea, but not on 5 other diary measures; Monash University funded it [14]; about 23 minutes more total sleep in a sleep lab after 2 weeks, while sleep efficiency and night waking didn't differ from placebo [15] | Early, limited |
| Chamomile | 12 trials reviewed [16] | Better sleep quality overall; no change in insomnia severity in the one insomnia trial [16] | Limited |
| L-theanine | 30 healthy adults [17] | Better scores than placebo for time to fall asleep, sleep disturbance and use of sleep medication after 4 weeks of 200 mg a day; the overall score didn't differ significantly [17] | Early, small |
| Glycine | 7 healthy men with restricted sleep [18] | Less fatigue the next day after 3 g before bed, over 3 nights [18] | Limited |
| GABA | 14 studies reviewed [19] | Very limited evidence for sleep [19] | Limited |
| Vitamin D | 3 trials pooled [20] | Better sleep quality scores than placebo; effects on how long people slept were unclear [20] | Early; check your level first |
| Melatonin | 19 trials, 1,683 people with primary sleep disorders [21] | Fell asleep about 7 minutes sooner and slept about 8 minutes longer [21] | Modest; prescription or pharmacist-only |
"Our verdict" summarises the trials cited for each ingredient. It covers research on the ingredient and makes no claim about any product.
Magnesium for Sleep: Forms, Elemental Amounts and the 350 mg Limit
Magnesium is one of the most searched sleep supplements. When you compare the best magnesium supplements for sleep, get three things right: the form, how much magnesium you actually get, and the upper limit.
- The form: magnesium is always bound to another compound, such as glycinate (bound to the amino acid glycine), citrate or oxide. In healthy volunteers, the body absorbed only about 4% of the magnesium from oxide, less than from chloride, lactate or aspartate [22]. Glycinate wasn't part of that study.
- The research: a 2026 review of 12 trials found that forms, doses and the people tested varied widely, and results were inconsistent [23]. A 2025 trial in adults with poor sleep used magnesium bisglycinate (a glycinate form) [11].
- The elemental amount: check the elemental magnesium on the label. That's the magnesium itself, not the weight of the whole compound. MicroNutrition's 750 mg of magnesium glycinate gives 150 mg of magnesium.
- The upper limit: for adults, magnesium from supplements and other non-food sources should stay under 350 mg a day. The limit doesn't include magnesium from food, and diarrhoea is the first sign of taking too much [24].
- How much you need: adults need 310 to 420 mg a day from all sources, depending on age and sex [24].
| Product | Magnesium Form | Elemental Magnesium | Daily Serve | Against the 350 mg Limit |
|---|---|---|---|---|
| MicroNutrition Magnesium Glycinate 750mg | Glycinate | 150 mg per capsule | 1 capsule with food | Under the limit |
| Nutralife Magnesium Sleep | Oxide (120 mg), amino acid chelate (50 mg) and phosphate (30 mg) | 200 mg per capsule | 1 to 2 capsules an hour before bed | One capsule is under; two capsules (400 mg) go over |
Browse every form, from glycinate to citrate, in our Magnesium Tablets & Supplements range.
Study Dose vs What's in the Product
It's essential to choose the right product at the right dose. Compare the daily amount used in the research with what each product we stock gives you at its label dose.
| Ingredient | Daily Dose in the Studies | Our Product | Label Daily Dose | How It Compares |
|---|---|---|---|---|
| Ashwagandha (KSM-66) | 600 mg (300 mg twice a day) for 8 weeks in stressed healthy adults [25] | Carusos Total Sleep | 600 mg KSM-66 (2 tablets) | The same daily amount, taken in one dose before bed |
| Magnesium | 250 mg as bisglycinate for 4 weeks in adults with poor sleep [11] | MicroNutrition Magnesium Glycinate 750mg | 150 mg (1 capsule) | Lower than the trial dose, and under the 350 mg limit |
| Saffron (affron) | 14 mg twice a day [8], or 14 or 28 mg an hour before bed [9] | Carusos Saffron Two A Day | 27 mg affron (2 tablets) | Close to the 28 mg studied in adults with poor sleep |
Study doses are the daily amounts given in the trials cited, not recommendations. Label doses are the adult directions listed on mrvitamins.com.au on 27 October 2026. Don't take more than the label dose unless your health professional advises it.
What Makes a Good Sleep Supplement?
Sleep supplements vary more than most people realise. Six things separate a well-made supplement in our Natural Sleep Aids range from an average one.
- No promise to treat insomnia. Supplements don't treat insomnia, so a product that claims to is a red flag.
- A named, standardised ingredient. Look for an extract you can check, such as KSM-66 ashwagandha, affron saffron or valerian standardised to valerenic acid (one of its active compounds).
- A dose close to the research. Compare the label dose with the trials, and avoid blends that hide how much of each ingredient you get.
- Clear Australian regulatory status. Listed medicines carry an AUST L number you can check on the TGA's ARTG register.
- Elemental magnesium on the label. It tells you how much magnesium you're getting, so you can stay under 350 mg a day from supplements.
- A fit with your medicines. If you take sleeping tablets or any prescription medicine, check with your doctor or pharmacist first.
Every product on our list was assessed against these criteria: dose, regulation, research and label content.
Comparing the Best Supplements for Sleep in Australia
1. Carusos Total Sleep (Top Pick)
Carusos Total Sleep is our top pick because it's the only formula in our Natural Sleep Aids range with a named ashwagandha extract, KSM-66, at 600 mg a day, the amount tested in stressed healthy adults. Each tablet contains 300 mg of KSM-66 ashwagandha (from 3.75 g of root) and 250 mg of valerian extract (from 1 g of root). It also has 250 mg of chamomile extract and 187.5 mg of hops extract.
Adults take 2 tablets half an hour before bed, so there's one dose to remember. A 60-tablet pack lasts 30 days at about $1.20 a day. It helps reduce the time it takes to fall asleep, relieves sleeplessness and disturbed or restless sleep, and improves sleep quality.
KSM-66 is a root-only ashwagandha extract. In a trial of 60 healthy adults with high stress scores, the 20 who took 600 mg a day for 8 weeks rated their sleep quality better than those on a placebo [25]. Ixoreal Biomed, which makes KSM-66, supplied the extract. Across 5 trials in 400 adults, ashwagandha's effect on sleep was small overall and clearer at 600 mg a day or more, taken for at least 8 weeks [1]. That review had no funding. Valerian's research is mixed [2]. These trials tested the ingredients, not this formula.
It contains lactose. Take it at least 2 hours away from medicines, and it's not recommended during pregnancy or breastfeeding. In rare cases, valerian may harm the liver. Stop taking it and see a doctor if you have yellowing skin or eyes, or unusual tiredness, nausea, loss of appetite, stomach pain, dark urine or itching. The TGA has also reported a very rare risk of liver injury with ashwagandha [26], so avoid it if you have, or have had, liver problems. For more on this herb, read Best Ashwagandha Supplements in Australia (2026 Guide).
"Helps me sleep."
Key details: 30 or 60 tablets | 600 mg KSM-66 ashwagandha, 500 mg valerian extract, 500 mg chamomile extract and 375 mg hops extract per 2 tablets | 2 tablets half an hour before bed | Contains lactose | AUST L 482395
2. MicroNutrition Magnesium Glycinate 750mg
If you want magnesium on its own, MicroNutrition Magnesium Glycinate 750mg keeps it simple. Each capsule gives 150 mg of magnesium from 750 mg of magnesium glycinate, taken once a day with food. A 120-capsule pack lasts 4 months at about 29 cents a day, the lowest cost per day on our list.
In a 4-week trial, 155 adults aged 18 to 65 with self-reported poor sleep took 250 mg of magnesium a day as bisglycinate. Their scores on a standard sleep difficulty questionnaire fell slightly more than with a placebo. The effect was small, and other psychological measures didn't change [11]. Leibniz University Hannover funded it. People who ate less magnesium seemed to benefit more, though that was an exploratory finding [11].
Its listed uses include maintaining healthy sleeping patterns, muscle relaxation and nervous system function. Magnesium supplements can only be of assistance if your dietary intake is inadequate. One capsule sits well under the 350 mg upper limit for magnesium from supplements [24]. Take it at least 2 hours away from medicines.
"Muscles feeling better, sleep improving."
"Truly amazing magnesium glycinate capsules."
"Simply the best."
Key details: 120 capsules | 150 mg magnesium from 750 mg magnesium glycinate per capsule | 1 capsule daily with food | 4-month supply | AUST L 433600
3. Nutralife Magnesium Sleep
Nutralife Magnesium Sleep pairs magnesium with sleep herbs in one capsule. Each capsule gives 200 mg of magnesium from three forms: 120 mg from oxide, 50 mg from amino acid chelate and 30 mg from phosphate. It also contains extracts of ziziphus (jujube seed, from 1 g), corydalis (from 1 g) and passionflower (from 375 mg). Adults take 1 to 2 capsules an hour before bed.
It's traditionally used in Western herbal medicine to relieve sleeplessness and disturbed or restless sleep. It also helps maintain muscle function and nervous system health. Magnesium supplements can only be of assistance if your dietary intake is inadequate.
Most of its magnesium comes from oxide. In healthy volunteers, the body absorbed less of the magnesium from oxide than from some other forms [22]. Two capsules give 400 mg of magnesium, above the 350 mg upper limit for magnesium from supplements [24]. Start with one, and check with your health professional before taking two. It contains gelatin and traces of sulfites. If you're pregnant, breastfeeding or take medicines, check with your health professional first.
It comes in 30 and 60 capsules from $17.45, and as Nutralife Magnesium Sleep 120 Capsules at $39.95, about 33 to 67 cents a day.
Key details: 30, 60 or 120 capsules | 200 mg magnesium from three forms, with ziziphus, corydalis and passionflower | 1 to 2 capsules an hour before bed | Contains gelatin | AUST L 406035
4. Herbs of Gold Sleep Ease
Herbs of Gold Sleep Ease is a herbal capsule built around ziziphus seed, a herb from traditional Chinese medicine. Each capsule contains extracts equivalent to 3 g of ziziphus seed, 1 g of magnolia bark, 750 mg of passionflower and 400 mg of California poppy. Adults take 2 to 3 capsules an hour before bed, at about $1.43 to $2.15 a day from the 60-capsule pack.
It's traditionally used in Western herbal medicine to induce sleep and relieve sleeplessness. In Chinese medicine, it's traditionally used to calm the mind and relieve disturbed or restless sleep.
"I find these capsules help in easing me into sleep"
"2 tablets at night with Magnesium Forte helped my sleep."
Key details: 30 or 60 capsules | Ziziphus, magnolia, passionflower and California poppy | 2 to 3 capsules an hour before bed | AUST L 200382
5. Carusos Saffron Two A Day
Saffron has been tested for sleep in two Australian trials. Each Carusos tablet contains 13.5 mg of affron, a saffron extract made from at least 45 mg of dried saffron stigma (the threads). Adults take 1 tablet twice a day with food, which gives 27 mg a day, at about $1.07 a day.
It helps relieve sleeplessness and disturbed or restless sleep, and it improves sleep quality. It also helps relieve symptoms of stress.
In one trial, 63 healthy adults aged 18 to 70 with self-reported sleep problems took 14 mg of affron twice a day for 28 days. Their sleep difficulty, restorative sleep and sleep quality ratings improved more than with a placebo [8]. In a second trial of 120 adults with unsatisfactory sleep, 14 or 28 mg an hour before bed improved sleep quality ratings, mood on waking and sleep symptom scores. Several other questionnaire and sleep diary measures didn't differ from placebo [9].
Take it at least 2 hours away from medicines. It isn't for children under 12, and it's not recommended during pregnancy or breastfeeding.
"I really like this product"
Key details: 60 tablets | 13.5 mg affron saffron extract per tablet | 1 tablet twice daily with food | 30-day supply | AUST L 296835
6. Herbanica Snoozeze (Passionflower)
Herbanica Snoozeze is a single-herb passionflower liquid, so you can measure your dose within the label range. Each millilitre gives extract equivalent to 450 mg of fresh passionflower herb. Adults take 1 to 2.2 mL as a single dose an hour before bed, or that amount three times a day.
A 100 mL bottle works out at about 34 to 76 cents a day as a single bedtime dose. It's traditionally used in Western herbal medicine to induce sleep and relieve sleeplessness.
It contains alcohol, so skip it if you avoid alcohol. Don't use it while pregnant or breastfeeding unless your health professional advises it. Shake well, and dilute it in water or juice if you like. We've listed the adult directions only; talk to your GP before giving any sleep product to a child.
Key details: 100 mL liquid | 450 mg fresh passionflower herb equivalent per mL | 1 to 2.2 mL an hour before bed (adults) | Contains alcohol | AUST L 291399
7. Bioplus Sedasleep
Bioplus Sedasleep combines two traditional sleep herbs in one tablet. Each tablet contains passionflower extract equivalent to 500 mg of dried flowering herb, and hops extract equivalent to 175 mg of dried hops.
Adults take 1 to 3 tablets once a day, about half an hour before bed, so you can start low. A 48-tablet pack costs $18.95, about 39 cents to $1.18 a day.
It's traditionally used in Western herbal medicine to induce sleep and relieve sleeplessness and disturbed or restless sleep. If symptoms persist, talk to your health professional.
Key details: 48 tablets | Passionflower and hops | 1 to 3 tablets half an hour before bed | AUST L 351619
Best Supplements for Sleep in Australia (2026 Comparison)
| Product | Format | Key Ingredients | Daily Serve | TGA Status | Approx. Cost per Day | Customer Rating | Best For |
|---|---|---|---|---|---|---|---|
| Carusos Total Sleep | Tablet | KSM-66 ashwagandha 600 mg, valerian, chamomile and hops (per 2 tablets) | 2 tablets | AUST L 482395 | ~$1.20 | 5.0 (1 review) | One bedtime formula with a named ashwagandha extract |
| MicroNutrition Magnesium Glycinate 750mg | Capsule | Magnesium 150 mg, as glycinate | 1 capsule | AUST L 433600 | ~$0.29 | 5.0 (3 reviews) | Magnesium on its own, at the lowest cost per day |
| Nutralife Magnesium Sleep | Capsule | Magnesium 200 mg from three forms, with ziziphus, corydalis and passionflower | 1 to 2 capsules | AUST L 406035 | ~$0.33 to $0.67 | No reviews yet | Magnesium and sleep herbs in one capsule |
| Herbs of Gold Sleep Ease | Capsule | Ziziphus, magnolia, passionflower and California poppy | 2 to 3 capsules | AUST L 200382 | ~$1.43 to $2.15 | 4.5 (2 reviews) | A traditional four-herb capsule |
| Carusos Saffron Two A Day | Tablet | affron saffron extract, 13.5 mg per tablet | 2 tablets | AUST L 296835 | ~$1.07 | 4.5 (2 reviews) | The affron saffron extract, 27 mg a day |
| Herbanica Snoozeze (Passionflower) | Liquid | Passionflower, 450 mg fresh herb equivalent per mL | 1 to 2.2 mL | AUST L 291399 | ~$0.34 to $0.76 | No reviews yet | A liquid dose you can measure |
| Bioplus Sedasleep | Tablet | Passionflower and hops | 1 to 3 tablets | AUST L 351619 | ~$0.39 to $1.18 | No reviews yet | A two-herb tablet you can start low |
Prices are Mr Vitamins prices on 27 October 2026 and may change. Cost per day is calculated at the label dose from the largest pack sold; for Herbanica Snoozeze it's the single bedtime dose. Ratings count only reviews of each product on mrvitamins.com.au on the same date.
If you take sleeping tablets, other sedating medicines or any prescription medicine, check with your doctor or pharmacist before adding a sleep supplement. Take Carusos Total Sleep, Carusos Saffron Two A Day and MicroNutrition Magnesium Glycinate 750mg at least 2 hours away from medicines. Don't combine two sleep formulas, or two magnesium products, without advice. Alcohol might help you get to sleep, but it makes it harder to stay asleep [6], and Herbanica Snoozeze contains alcohol. Valerian products carry a warning about rare liver harm [27]. The TGA advises people who have, or have had, liver problems to avoid ashwagandha [26].
Build a Simple Evening Routine
A routine is easiest to keep when it's simple, so start with one product that matches your goal. Take it at the same time each night, and give it 4 to 8 weeks, the length of most trials cited here, before you judge it.
- Half an hour before bed: take 2 tablets of Carusos Total Sleep, our top pick, for about $1.20 a day.
- With dinner: if your magnesium intake is low, add one MicroNutrition Magnesium Glycinate 750mg capsule. Together they cost about $1.49 a day, or around $45 a month.
- Your wind-down hour: dim the lights, put screens away 1 to 2 hours before bed, and keep the same bed and wake times each day [6]. A warm bath or quiet reading can be part of a relaxing routine [6]. If you like scent in your routine, browse our Oils for Sleep range.
Not sure which combination suits you? Book 10 minutes with a qualified naturopath online, free, for help choosing.
Sleep Supplements by Situation
Different sleep problems point to different ingredients. Match your situation to the research, then explore our in-depth guides.
Magnesium for Sleep, Muscles and Cramps
MicroNutrition Magnesium Glycinate 750mg lists muscle relaxation and healthy sleeping patterns among its uses. For night-time leg cramps, though, a Cochrane review found that magnesium made little difference to how often cramps happened in older adults [28]. The Canadian Institutes of Health Research supported it. If you train hard, read Nervous System Recovery for Athletes: Improve Sleep, Performance and Training Results.
Restless Legs at Night
Restless legs are reported by 18% of Australian adults [5], and restless legs syndrome is a medical condition worth raising with your GP. Learn more in Restless Leg Syndrome: What It Is & Vitamins To Take.
Sleep, Stress and a Racing Mind
If stress keeps you awake, two ingredients have relevant research. In stressed healthy adults, KSM-66 ashwagandha improved sleep quality ratings [25]. In adults with poor sleep, affron saffron improved sleep quality and mood on waking [9]. Supplements don't treat anxiety disorders. If worry is affecting your daily life, talk to your GP. For more, read Best Supplements for Stress and Anxiety in Australia (2026 Guide).
Sleep During Perimenopause and Menopause
About half of postmenopausal women have sleep problems such as insomnia [29]. In 100 postmenopausal women aged 50 to 60 with insomnia, 530 mg of valerian extract twice a day for 4 weeks improved sleep quality [29]. Sleep quality improved in 30% of women on valerian, against 4% on placebo. Talk to your GP about night sweats and other symptoms. For hormone support, read Best Hormone Balancing Supplements for Perimenopause in Australia (2026 Guide). After menopause, compare options in Best Menopause Supplements in Australia 2026.
Sleep Supplements for Women and Men
Women are about twice as likely as men to have insomnia [30]. Men are more likely to fall short on magnesium: 35.2% of males had an inadequate intake from food in 2023, against 27.3% of females [7]. Women can browse our Magnesium For Women range.
Deep Sleep and REM Sleep
Most of the trials cited here measured how people rated their sleep, not sleep stages. In a sleep lab study of valerian with hops, deep sleep and REM (dreaming) sleep didn't change [13]. In adults with insomnia disorder, passionflower added about 23 minutes of total sleep in the lab over 2 weeks [15].
Staying Asleep Through the Night
If you're still awake after about 20 minutes in bed, get up and go to another room until you feel tired [6]. In older adults with insomnia, 500 mg of magnesium a day as oxide for 8 weeks improved sleep efficiency and insomnia scores. It didn't significantly reduce early morning waking [31]. That dose is above the 350 mg limit for supplements, so don't take that much without medical advice. The nutrition research institute of Shahid Beheshti University of Medical Sciences funded it.
Insomnia, Melatonin and When to See Your GP
Supplements don't treat insomnia. Insomnia means regularly finding it hard to fall asleep or stay asleep, and about 10% of people have at least mild insomnia at any time [30].
- See your doctor: if you have ongoing trouble sleeping, persistent problems with mood, restlessness in bed, severe snoring or you wake unrefreshed [30].
- CBT-I comes first: the Royal Australian College of General Practitioners recommends it as a first treatment. It usually takes 4 to 8 sessions, and a GP mental health treatment plan can cover up to 10 Medicare sessions a year [4].
- Herbs in insomnia trials: in a review of 14 trials in 1,602 people with insomnia, valerian, chamomile, kava and wuling did no better than placebo [12].
- Melatonin in Australia: melatonin is a prescription medicine, with two pharmacist-only exceptions. These are slow-release tablets of 2 mg or less for short-term use in adults 55 and over, and immediate-release products for jet lag in adults [32]. Ask your pharmacist about the current rules.
- What melatonin does: in 19 trials, it helped people with primary sleep disorders fall asleep about 7 minutes sooner [21]. US National Institutes of Health grants were among the review's funders. It may help with jet lag and shift work, but two clinical guidelines recommended against it for chronic insomnia [3].
- Children: talk to your GP before giving a child any sleep supplement. Children should only use melatonin when a doctor prescribes it [33].
Herbal Sleep Support vs Nutrient Support: What's the Difference?
- Examples: Ashwagandha, saffron, valerian, passionflower, hops
- Best for: A busy mind or restless sleep, once the basics are covered
- Timeframe: Trials ran for 1 to 10 weeks
- Research: Strongest for ashwagandha and saffron; mixed for valerian
- Consider: Liver warnings for valerian and ashwagandha
- Examples: Magnesium, L-theanine, glycine
- Best for: A low magnesium intake or a gentle wind-down
- Timeframe: Ongoing, as part of your evening routine
- Research: Small effects, mostly in people with poor sleep
- Consider: Keep magnesium from supplements under 350 mg a day
Which Sleep Supplement Should You Choose?
Choosing a Sleep Supplement
The best supplement for sleep depends on why you're not sleeping. Carusos Total Sleep is our top pick for one bedtime formula, at about $1.20 a day. It gives you 600 mg of KSM-66 ashwagandha, the daily amount tested in stressed healthy adults, with valerian, chamomile and hops. MicroNutrition Magnesium Glycinate 750mg is the simplest, lowest-cost way to top up a low magnesium intake, and Nutralife Magnesium Sleep pairs magnesium with herbs. Carusos Saffron Two A Day gives the affron extract at close to the dose studied in adults with poor sleep. Herbs of Gold Sleep Ease, Herbanica Snoozeze and Bioplus Sedasleep suit people who prefer traditional herbs. Fix the foundations first, keep magnesium from supplements under 350 mg a day, and give one product at least a month.
How to Choose the Right Sleep Supplement for You
-
Start with why you're not sleeping
- A busy mind, tense muscles, a low magnesium intake and a body clock out of step point to different ingredients
- If you're not sure, a practitioner can help you prioritise
-
Fix the foundations first
- Keep regular bed and wake times, and cut caffeine later in the day
- Put screens away 1 to 2 hours before bed
-
Check the label
- Look for the AUST L number on listed medicines and verify it on the TGA's ARTG register
- Look for a named extract, the amount per serve and the elemental magnesium
-
Be wary of big promises
- Any supplement that claims to treat insomnia or replace sleeping tablets
- Blends that hide ingredient amounts
- Melatonin sold online without a prescription
-
Give it time
- Most trials ran for 4 to 8 weeks, so take a product nightly for at least a month before judging it
-
Compare cost per day
- Larger packs usually work out cheaper per day
Why Buy Your Sleep Supplements From Mr Vitamins
- Expert advice, free: qualified practitioners in every store, with no appointment needed, plus 10 minutes with a qualified naturopath online, free and with no obligation to buy
- Trusted since 1992: 8 stores across NSW and QLD
- Rated 4.7 stars: from more than 8,000 verified customer reviews
- Range: more than 840 trusted brands
- Fast and free options: free Click & Collect in 1 hour, and free standard shipping on orders over $120 in NSW and the ACT and over $150 in QLD, VIC, SA, TAS and WA (see our Shipping policy)
- Quick dispatch: our team endeavours to dispatch in-stock orders the same day
Not Sure Where to Start?
Poor sleep has many causes, and a practitioner can help you work out which one is yours. Find our practitioners in store, or book 10 minutes with a qualified naturopath from the Mr Vitamins online team, free. You can also browse our full Sleep Support range. If poor sleep lasts for weeks, or you snore loudly or wake unrefreshed, see your GP.
Sleep Supplement FAQs
What are the best supplements for sleep?
The best supplements for sleep depend on why you're not sleeping. Ashwagandha and saffron have the most encouraging recent trials in adults [1] [9], magnesium shows small benefits [11], and valerian's results are mixed [2]. Carusos Total Sleep is our top pick for one bedtime formula with 600 mg of KSM-66 ashwagandha, at about $1.20 a day.
What is the best magnesium supplement for sleep in Australia?
The best magnesium supplement for sleep states its elemental magnesium and keeps you under 350 mg a day from supplements [24]. MicroNutrition Magnesium Glycinate 750mg gives 150 mg of magnesium in one capsule, at about 29 cents a day. Nutralife Magnesium Sleep adds sleep herbs to 200 mg of magnesium. Expect modest results: a 2026 review found magnesium's effects on sleep were inconsistent [23].
What is the best type of magnesium supplement for sleep?
No single form stands out for sleep. Trials have used different forms and doses, and results were inconsistent [23]. A 2025 trial in adults with poor sleep used magnesium bisglycinate [11], and in healthy volunteers, the body absorbed less of the magnesium from oxide than from some other forms [22]. Whatever the form, check the elemental magnesium on the label.
How much magnesium should I take for sleep?
Keep magnesium from supplements under 350 mg a day, the upper limit for adults. Magnesium from food doesn't count towards it [24]. Adults need 310 to 420 mg a day from all sources [24]. A trial in adults with poor sleep used 250 mg a day [11].
When is the best time to take magnesium for sleep?
Take it as the label directs: Nutralife Magnesium Sleep an hour before bed, and MicroNutrition Magnesium Glycinate 750mg with food. One trial gave it 30 to 60 minutes before bed [11], while others spread it over two or three doses a day [10], so the research doesn't point to one best time.
Is magnesium good for sleep and anxiety?
Magnesium's effects are small and mostly on sleep. In adults with poor sleep, magnesium bisglycinate slightly improved insomnia scores, but other psychological measures didn't change [11]. Supplements don't treat anxiety disorders, so talk to your GP if anxiety is affecting your daily life.
What is the best natural supplement for sleep?
Ashwagandha and saffron have the most encouraging trials among natural ingredients [1] [8]. Valerian and chamomile have weaker evidence, and in a review of 14 trials in people with insomnia, valerian, chamomile, kava and wuling did no better than placebo [12]. A practitioner can help you match an ingredient to your situation.
Does ashwagandha help you sleep?
It may help a little. Across 5 trials in 400 adults, ashwagandha had a small effect on sleep, clearer at 600 mg a day or more for 8 weeks or longer [1]. In 60 adults with insomnia, 300 mg of KSM-66 twice a day for 10 weeks shortened the time to fall asleep and improved sleep efficiency compared with a placebo [34]. Ixoreal Biomed, which makes KSM-66, supplied the extract. Stop it and see a doctor if your skin or eyes turn yellow [26].
Is valerian root good for sleep?
The evidence is mixed. A review of 16 trials found valerian might improve sleep quality, though with signs of publication bias [2]. The US National Institutes of Health funded that review. A review of insomnia trials found no clear benefit [12]. In rare cases, valerian may harm the liver [27].
Does saffron help with sleep?
Early trials are promising. Two Australian trials gave adults with poor sleep 14 to 28 mg a day of the affron saffron extract. It improved sleep quality ratings over 4 weeks compared with a placebo [8] [9]. Some other sleep diary measures didn't change [9]. Carusos Saffron Two A Day gives 27 mg of affron a day.
Is L-theanine good for sleep?
It may help a little. In 30 healthy adults, 200 mg a day for 4 weeks improved scores for time to fall asleep, sleep disturbance and use of sleep medication compared with a placebo, but the change in the overall score wasn't significant [17]. Taiyo Kagaku, an L-theanine maker, funded the trial. Our guide Best L-Theanine Supplements in Australia (2026 Guide) compares the options.
Can I buy melatonin in Australia?
Only with a prescription, apart from two pharmacist-only exceptions. Pharmacists can supply slow-release tablets of 2 mg or less for short-term use in adults 55 and over, and immediate-release products for jet lag in adults [32]. Ask your pharmacist or GP whether melatonin suits you [33].
What about GABA or glycine for sleep?
The evidence for both is limited. A review of 14 studies found very limited evidence that GABA taken by mouth helps sleep [19]. In 7 healthy men whose sleep was cut by a quarter for 3 nights, 3 g of glycine before bed reduced next-day fatigue [18]. Researchers at Ajinomoto, a Japanese food and amino acid company, ran that study.
Can vitamin D help with sleep?
Possibly, but check your level first. Pooling 3 trials, vitamin D improved sleep quality scores compared with a placebo, while its effect on how long people slept was unclear [20]. Zayed University funded the review. Ask your GP whether a vitamin D test suits you.
What is the best supplement for deep sleep?
The evidence for deep sleep is thin. Most of the trials cited here measured how people rated their sleep. In a sleep lab study of valerian with hops, deep sleep and REM sleep didn't change [13].
Do sleep supplements help insomnia?
Supplements don't treat insomnia. Cognitive behavioural therapy for insomnia (CBT-I) is the recommended first treatment [4], and in a review of 14 trials in people with insomnia, valerian, chamomile, kava and wuling did no better than placebo [12]. See your GP if poor sleep lasts for weeks.
What helps with sleep during menopause?
Start with your GP, who can talk you through your options. In postmenopausal women with insomnia, valerian extract improved sleep quality compared with a placebo over 4 weeks [29]. Relaxation techniques may also help women with insomnia during menopause [3].
Are there sleep supplements for ADHD?
Talk to the person's doctor first, especially for a child. In boys aged 8 to 12 with ADHD, 400 mg of L-theanine a day for 6 weeks improved sleep efficiency measured by wrist monitors, though the time to fall asleep didn't change [35]. We don't recommend any product on our list for children.
References
- Cheah KL, Norhayati MN, Husniati Yaacob L, Abdul Rahman R. Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLoS One. 2021;16(9):e0257843. doi:10.1371/journal.pone.0257843
- Bent S, Padula A, Moore D, Patterson M, Mehling W. Valerian for sleep: a systematic review and meta-analysis. The American Journal of Medicine. 2006;119(12):1005-1012. doi:10.1016/j.amjmed.2006.02.026
- National Center for Complementary and Integrative Health. Sleep disorders and complementary health approaches. nccih.nih.gov
- Sleep Health Foundation. Cognitive behavioural therapy for insomnia (CBT-I). sleephealthfoundation.org.au
- Adams RJ, Appleton SL, Taylor AW, Gill TK, Lang C, McEvoy RD, et al. Sleep health of Australian adults in 2016: results of the 2016 Sleep Health Foundation national survey. Sleep Health. 2017;3(1):35-42. doi:10.1016/j.sleh.2016.11.005
- Sleep Health Foundation. Sleep hygiene: good sleep habits. sleephealthfoundation.org.au
- Australian Bureau of Statistics. Usual nutrient intakes, 2023. Released 17 March 2026. abs.gov.au
- Lopresti AL, Smith SJ, Metse AP, Drummond PD. Effects of saffron on sleep quality in healthy adults with self-reported poor sleep: a randomized, double-blind, placebo-controlled trial. Journal of Clinical Sleep Medicine. 2020;16(6):937-947. doi:10.5664/jcsm.8376
- Lopresti AL, Smith SJ, Drummond PD. An investigation into an evening intake of a saffron extract (affron®) on sleep quality, cortisol, and melatonin concentrations in adults with poor sleep: a randomised, double-blind, placebo-controlled, multi-dose study. Sleep Medicine. 2021;86:7-18. doi:10.1016/j.sleep.2021.08.001
- Mah J, Pitre T. Oral magnesium supplementation for insomnia in older adults: a systematic review and meta-analysis. BMC Complementary Medicine and Therapies. 2021;21(1):125. doi:10.1186/s12906-021-03297-z
- Schuster J, Cycelskij I, Lopresti A, Hahn A. Magnesium Bisglycinate Supplementation in Healthy Adults Reporting Poor Sleep: A Randomized, Placebo-Controlled Trial. Nature and Science of Sleep. 2025;17:2027-2040. doi:10.2147/nss.s524348
- Leach MJ, Page AT. Herbal medicine for insomnia: A systematic review and meta-analysis. Sleep Medicine Reviews. 2015;24:1-12. doi:10.1016/j.smrv.2014.12.003
- Morin CM, Koetter U, Bastien C, Ware JC, Wooten V. Valerian-hops combination and diphenhydramine for treating insomnia: a randomized placebo-controlled clinical trial. Sleep. 2005;28(11):1465-1471. doi:10.1093/sleep/28.11.1465
- Ngan A, Conduit R. A double-blind, placebo-controlled investigation of the effects of Passiflora incarnata (passionflower) herbal tea on subjective sleep quality. Phytotherapy Research. 2011;25(8):1153-1159. doi:10.1002/ptr.3400
- Lee J, Jung HY, Lee SI, Choi JH, Kim SG. Effects of Passiflora incarnata Linnaeus on polysomnographic sleep parameters in subjects with insomnia disorder: a double-blind randomized placebo-controlled study. International Clinical Psychopharmacology. 2020;35(1):29-35. doi:10.1097/yic.0000000000000291
- Hieu TH, Dibas M, Surya Dila KA, Sherif NA, Hashmi MU, Mahrous M, et al. Therapeutic efficacy and safety of chamomile for state anxiety, generalized anxiety disorder, insomnia, and sleep quality: a systematic review and meta-analysis of randomized trials and quasi-randomized trials. Phytotherapy Research. 2019;33(6):1604-1615. doi:10.1002/ptr.6349
- Hidese S, Ogawa S, Ota M, Ishida I, Yasukawa Z, Ozeki M, et al. Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial. Nutrients. 2019;11(10):2362. doi:10.3390/nu11102362
- Bannai M, Kawai N, Ono K, Nakahara K, Murakami N. The effects of glycine on subjective daytime performance in partially sleep-restricted healthy volunteers. Frontiers in Neurology. 2012;3:61. doi:10.3389/fneur.2012.00061
- Hepsomali P, Groeger JA, Nishihira J, Scholey A. Effects of Oral Gamma-Aminobutyric Acid (GABA) Administration on Stress and Sleep in Humans: A Systematic Review. Frontiers in Neuroscience. 2020;14:923. doi:10.3389/fnins.2020.00923
- Abboud M. Vitamin D Supplementation and Sleep: A Systematic Review and Meta-Analysis of Intervention Studies. Nutrients. 2022;14(5):1076. doi:10.3390/nu14051076
- Ferracioli-Oda E, Qawasmi A, Bloch MH. Meta-analysis: melatonin for the treatment of primary sleep disorders. PLoS One. 2013;8(5):e63773. doi:10.1371/journal.pone.0063773
- Firoz M, Graber M. Bioavailability of US commercial magnesium preparations. Magnesium Research. 2001;14(4):257-262. PMID: 11794633
- Lopresti AL, Smith SJ, Drummond PD. Magnesium Supplementation for Sleep in Adults: A Systematic Review of Randomized Controlled Trials. Journal of Dietary Supplements. 2026;23(5):553-581. doi:10.1080/19390211.2026.2719670
- National Health and Medical Research Council, Australian Government Department of Health and Ageing, New Zealand Ministry of Health. Nutrient reference values for Australia and New Zealand: magnesium. eatforhealth.gov.au
- Salve J, Pate S, Debnath K, Langade D. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus. 2019;11(12):e6466. doi:10.7759/cureus.6466
- Therapeutic Goods Administration. Withania somnifera (Ashwagandha) and very rare risk of liver injury. July 2026. tga.gov.au
- Therapeutic Goods Administration. Listed medicines containing Valeriana officinalis requiring warning statements. tga.gov.au
- Garrison SR, Korownyk CS, Kolber MR, Allan GM, Musini VM, Sekhon RK, et al. Magnesium for skeletal muscle cramps. Cochrane Database of Systematic Reviews. 2020;(9):CD009402. doi:10.1002/14651858.cd009402.pub3
- Taavoni S, Ekbatani N, Kashaniyan M, Haghani H. Effect of valerian on sleep quality in postmenopausal women: a randomized placebo-controlled clinical trial. Menopause. 2011;18(9):951-955. doi:10.1097/gme.0b013e31820e9acf
- Sleep Health Foundation. Insomnia. sleephealthfoundation.org.au
- Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: a double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences. 2012;17(12):1161-1169. PMID: 23853635
- Australian Government. Therapeutic Goods (Poisons Standard, October 2026) Instrument 2026. F2026L01327. Commenced 1 October 2026. legislation.gov.au
- healthdirect Australia. Melatonin. healthdirect.gov.au
- Langade D, Kanchi S, Salve J, Debnath K, Ambegaokar D. Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study. Cureus. 2019;11(9):e5797. doi:10.7759/cureus.5797
- Lyon MR, Kapoor MP, Juneja LR. The effects of L-theanine (Suntheanine) on objective sleep quality in boys with attention deficit hyperactivity disorder (ADHD): a randomized, double-blind, placebo-controlled clinical trial. Alternative Medicine Review. 2011;16(4):348-354. PMID: 22214254
General Disclaimer
This article is intended for general informational and educational purposes only. It does not constitute medical advice and is not a substitute for professional healthcare advice, diagnosis or treatment. Always read the label and follow the directions for use. If symptoms persist, talk to your healthcare professional.
The information in this article is not intended to diagnose, treat or prevent any disease or health condition, including insomnia or other sleep disorders. Supplements are not a substitute for treatment recommended by your doctor. References to research reflect the current state of published evidence on individual ingredients and are not claims made about any specific product. Individual results may vary.
Products shown with an AUST L number are listed on the TGA Australian Register of Therapeutic Goods (ARTG). The TGA doesn't evaluate listed medicines for efficacy before listing; they may only use indications from its list of permitted indications. Always verify current regulatory status for any product on the ARTG.
Product selection and placement reflect the Mr Vitamins team's assessment based on ingredients, research, dose, regulatory status, format and value. Customer reviews are shown as submitted on mrvitamins.com.au and reflect individual experiences. Prices are Mr Vitamins prices at the time of writing and are subject to change.
If you are pregnant, breastfeeding, taking prescription medications or have an existing health condition, consult a qualified healthcare professional before using any supplement. Do not give supplements to children without advice from their doctor. Keep all supplements out of reach of children. Vitamin and mineral supplements should not replace a balanced diet.
© Mr Vitamins. All rights reserved. Content is reviewed periodically but may not reflect the most current product formulations, regulatory status or research. Published: October 2026. Next review due: October 2027.
Recent Articles
Related Articles
Best Supplements for ADHD Support in Australia
Saffron, omega-3, magnesium, zinc, bacopa or lion's mane? Compare 10 supplements people with ADHD often ask us about: who each ingredient was tested in, study doses against label doses, cost per day and customer reviews. Plus the nutrients worth checking first, how supplements fit with ADHD medicine, and a simple daily routine.
Best Supplements for the Immune System in Australia
Which supplements are worth taking for your immune system? We compare nine options, from vitamin D, vitamin C and zinc to probiotics, echinacea and mushrooms, with the doses used in research, the upper limits to watch, cost per day and real customer reviews, plus an easy daily routine to start with.
Best Supplements for Sleep in Australia
Not sure which sleep supplement to choose? We compare seven options available in Australia, from magnesium glycinate and ashwagandha to saffron and passionflower. See the research behind each ingredient, the dose in each product, customer reviews and cost per day, plus what to know about melatonin and the 350 mg magnesium limit.
Recently Viewed
- ${ variant.price | currencyFromCents } | ${ variant.title } ${ variant.price | currency } | ${ variant.title }
