How to choose a sleep supplement you can trust

Melatonin: look for the mark, then keep it occasional

Melatonin is a hormone your body makes in the evening. In the U.S. it is sold as a supplement, and independent studies have found some melatonin products contain amounts that differ from the label. That is why a USP mark matters more here than for many other products. Melatonin can cause next-day drowsiness, and it is not a product to give children without a pediatrician’s advice.

Magnesium: the form on the label matters

Magnesium comes in several forms (citrate, glycinate, oxide). The label should name the form and the amount per serving. Magnesium can loosen stools, and people with kidney disease should ask a clinician before taking it.

Herbs and teas: lower certainty, gentle ritual

Ashwagandha, chamomile and passionflower are traditional calming herbs. Research on them is smaller and mixed, and most herbal products do not carry a USP or NSF mark. Treat them as part of a wind-down routine rather than as a tested-potency product.

Habits still do most of the work

A steady bedtime, a dark cool room and less screen light in the last hour are the foundations. Persistent insomnia, loud snoring or breathing pauses deserve a doctor’s visit, not a new supplement.