5 Best Nootropics For Sleep In 2022

Written on February 4, 2022 by | Reviewed by William Gallagher, MNeuroSci

Are you tired of not getting quality sleep?

You’re not alone. According to the National Sleep Foundation, 10-30 million Americans suffer from chronic sleep disorders. But there is a solution!

Nootropics are supplements that can help improve your brain function and give you better sleep at night.

They work by increasing neurotransmitters in the brain which promote relaxation and reduce stress levels.

This allows for more restful nights so you can wake up feeling refreshed every morning!

I know how hard it is to get good sleep when life gets busy, but with these 5 nootropics, I have curated a list of products that will help you fall asleep faster and stay asleep longer so you feel rested every night's rest!

So without further ado, let's get started, shall we?

How Do Nootropics Help Improve Your Sleep Quality?


Nootropics, which are also commonly known as smart drugs, are cognitive enhancers.

They help improve your sleep quality by affecting the various neurotransmitters in your brain.

These neurotransmitters, known as; Adrenaline, Serotonin, GABA, Acetylcholine, Norepinephrine and Dopamine, can all have a significant impact on your mood and sleep.

When these neurotransmitters are out of balance, the area of your brain that is responsible for regulating sleep will not function properly.

The ingredients in nootropics can help to balance these chemicals and regulate your sleep.

By using a nootropic before bedtime, it will help calm your mind and body so you can fall asleep.

Let's take a quick look at 5 popular nootropics that will help improve your sleep quality down below.

5. L-Theanine


L-theanine works great if you are looking to induce sleepiness. The effects of this supplement can last up to six hours, which means that it will definitely help improve your sleep quality.

It is important to note that taking l-theanine at night may result in vivid dreams or nightmares for some individuals. So if you're the type that's easily disturbed while you sleep, it might be a good idea to take l-theanine earlier in the day.

In addition, taking 200mg approximately one hour before going to bed is enough for most people.

However, if you want stronger effects then increasing your dosage will give better results.

L-theanine is commonly found in tea leaves.

However, you can also find this supplement in pill form at most health food stores or online retailers.

You can also buy l-theanine in powder form if you'd like to save some money and make your own capsules for easy ingestion.

4. Ashwagandha

This herb is often used as an alternative treatment for insomnia because its high Withanolide content helps to regulate your sleep-wake cycle.

It also helps reduce anxiety, stress and cortisol while improving the quality of deep sleep throughout the night.

Interestingly enough, Ashwagandha has been reported to help improve memory recall as well; which may be great for some individuals looking to get an extra boost during their day.

The recommended daily dosage of ashwagandha is between 400-600mg.

However, you should start with a smaller dose first to see how your body responds before increasing the amount that you take each day.

You can buy this supplement in pill form or powder form online at most health food stores or reputable retailers.

3. Melatonin

Melatonin is a hormone that occurs naturally in the body.

It’s responsible for regulating your sleep-wake cycle, which tells your brain when you should feel sleepy and when it's time to wake up.

Taking melatonin supplements can help with insomnia because it may improve sleep quality by helping you fall asleep faster at night (and stay asleep).

Some studies suggest that melatonin supplements may even increase the total amount of sleep time in insomniacs.

However, be aware that there are no long-term clinical studies about how effective melatonin is for treating insomnia or improving other health conditions.

You can buy melatonin supplements at drug stores, health food stores and online.

However, keep in mind that different types of melatonin supplements have varying doses of the hormone – from 0.25 mg to 20 mg or more per pill.

If you decide to take a supplement, follow the instructions on the label carefully and do not take more than it recommends.

2. 5-HTP

This supplement is a derivative of tryptophan, which is an amino acid your body uses to make serotonin.

Serotonin helps regulate mood and sleep patterns in the brain.

Low levels of serotonin have been linked to anxiety disorders, depression and insomnia – all issues that can interfere with quality sleep.

Research suggests that taking a supplement before bed may increase the amount of time you spend sleeping.

There are few studies on how effective it is for treating insomnia or other conditions.

A typical dosage of supplementary tryptophan is 50 to 500 mg taken about 30 minutes to an hour before bed.

5-HTP also increases melatonin production.

However, it's important to note that melatonin can interfere with your body’s ability to regulate serotonin.

So you should avoid taking supplements containing both melatonin and tryptophan on the same day.

1. Magnesium

Magnesium is a mineral that helps relax the muscles in your body and supports proper nerve function.

It also plays an important role in regulating blood sugar levels, which can affect how sleepy you feel throughout the day and at night.

Taking magnesium supplements or eating foods rich in this nutrient may help improve sleep quality because it acts as a sedative.

According to studies, magnesium supplementation may increase total sleep time and reduce the number of nighttime bathroom trips for those with restless leg syndrome (RLS) or other health conditions that interfere with sleep like fibromyalgia or migraines.

However, more research is needed about its effectiveness as an insomnia treatment before it can be considered a scientifically-backed nootropic.

A typical dosage of magnesium is 300 to 600 mg taken before bed.

Best Nootropics For Deep Sleep

The best nootropic for deep sleep is Magnesium or Melatonin.

Magnesium is one of the most important minerals that your body needs to maintain healthy muscle function, create new cells and keep blood sugar levels stable.

Improvements in sleep are experienced because it has sedative qualities on the muscles and nerve cells while supporting proper brain function.

Another benefit of this mineral is that it may improve wakefulness in people with conditions like restless leg syndrome or fibromyalgia.

Both disrupt their sleep cycle by causing an increased need to go during nighttime hours, problems staying asleep through the night and waking up too early in the morning.

Best Nootropics For REM Sleep

Like mentioned above, the best nootropic for REM sleep, hands down, is melatonin.

This causes the body to regulate its circadian rhythms and influences the mind in such a way that it provides much-needed restful, deep sleep.

For all these reasons, melatonin helps to improve REM sleep quality.

There are many other science-backed nootropics that can help with sleeping better, but melatonin is the most effective.