The best sleep aid for 2025: Get better sleep without a prescription

Yahoo

2 days ago

According to the CDC, more than a third of Americans aren't getting the recommended seven to nine hours of sleep per night — and in some parts of the country, that number jumps to nearly half of adults. That's a big deal. Not getting enough sleep doesn't just make you feel tired the next day; it can also affect your mood, ability to focus, heart health and gut health and even increase your risk of having a stroke or developing type 2 diabetes. If you're struggling to fall or stay asleep, you're probably wondering what the best sleep aid is to help you finally get some rest — and, lucky for you, we have answers.
"Simple changes like sticking to a regular bedtime, reducing screen time before bed and avoiding caffeine in the afternoon can help," says Shelby Harris, a clinical psychologist and director of sleep health at Sleepopolis. "Focusing on these lifestyle changes often leads to better sleep than relying on over-the-counter or supplement sleep aids," she adds.
However, for those who've tried making lifestyle adjustments without success or face persistent sleep issues, sleep aids could help. Whether it's herbal supplements, over-the-counter medications or sleep-enhancing devices, sleep aids are best suited for individuals who need extra support to fall asleep or stay asleep due to ongoing disruptions.
The best sleep aid for you ultimately depends on what's keeping you up at night and what you're comfortable with. To help you figure out what to try, we consulted five experts — including doctors, mental health pros and sleep specialists — to get their take on what actually works. Using their insights, we identified the top natural sleep aids on the market and put 23 different products to the test, evaluating each on how well they worked, how easy they were to use and any standout features. Read on to see our picks of the best sleep aids in 2025.
A note on supplements
Some of the products included on this list are dietary supplements. Statements about these products have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Dietary supplements are not appropriate for everyone and may interact with other supplements or medications, so talk to your health care provider before adding a dietary supplement to your routine.
Best overall sleep aid
More sleep aids we like in 2025
Types of sleep aids
Factors to consider when purchasing sleep aids
How we chose the best sleep aids
Other sleep aids we tested
FAQs
Meet our experts
Related: If you struggle to get to sleep without being in total darkness, we've rounded up lists of the best blackout curtains and shades and the best sleep masks. Or, if you prefer background sounds while you sleep, check out our lists of the best headphones for sleeping and the best white noise machines. On the flip side, if too much noise in your bedroom is your issue, we've found the best earplugs for sleeping to help you out. You can also track your sleep hygiene with one of the best sleep trackers to see what works for you. We've also rounded up lists of the best alarm clocks, including alarm clocks for heavy sleepers, and a list of the best sunrise alarm clocks that help you wake up more naturally. Looking for a tea for sleep or melatonin supplement? We've rounded up the best options for those too.
Updated March 7, 2025: We checked all prices and availability. Our pick for the best overall sleep aid remains unchanged.
Updated July 1, 2025: We checked all prices and availability. Our pick for the best overall sleep aid remains unchanged.
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When it comes to improving sleep, various approaches and products are available, each tailored to different types of sleep challenges. Whether you're dealing with occasional sleeplessness or chronic insomnia, finding the right solution depends on understanding your specific needs.
As Dr. Monique May, a family physician and medical adviser at Aeroflow Sleep, explains, "The type of sleep aids or lifestyle changes will vary based on the severity and duration of sleep issues."
From behavioral adjustments and sleep-enhancing devices to over-the-counter and natural remedies, many methods help you fall asleep faster and stay asleep longer. Here's a breakdown of some of the most effective sleep aids:
Sleep hygiene tools: Sleep masks, blackout curtains, supportive pillows and bedding that keep you cool or warm, depending on personal preference, can help create an environment conducive to sleep. Consider what enables you to relax and incorporate it into your bedroom.
Exercise: Studies show that regular physical activity improves sleep quality and duration. Guidelines recommend that adults get at least 150 minutes of moderate-intensity exercise weekly.
Meditation: Practicing mindfulness and deep-breathing techniques can help reduce stress and promote relaxation before bed. Using a meditation app can help guide you through a bedtime routine and create consistent habits.
Antihistamines: Many over-the-counter sleep aids include antihistamines, typically used to treat allergies. These medications can induce drowsiness and help you fall asleep more easily. However, they may also cause side effects such as dry mouth and dizziness.
Melatonin: Melatonin is a hormone that helps regulate the body's sleep-wake cycle. Some people find that taking melatonin before bed helps them fall asleep faster.
Teas: Blends that contain soothing herbs like chamomile, valerian root and passionflower can help promote relaxation. Just be cautious of teas containing caffeine, which can interfere with your sleep patterns.
CBD (cannabidiol): CBD is a compound found in the hemp plant that's been studied for its potential sleep-promoting effects. Some CBD sleep supplements contain melatonin or other natural ingredients to enhance its impact. Look for products tested by a third-party lab that contain no more than the legal limit of 0.3% THC.
Essential oils: Lavender, chamomile and other essential oils can be diffused before bed to create a calming atmosphere. You can also apply them topically using a carrier oil like coconut or jojoba, but do a patch test first and verify you're using a skin-safe oil.
White noise machines: These devices produce a steady sound like soft rain or white noise to help drown out other noises that could disturb your sleep.
Light therapy devices: These are designed to omit an artificial light that mimics natural daylight and can help regulate your body's sleep-wake cycle. This is an active area of research, but some studies have shown promising results for mood disorders and improved sleep.
Sleep-tracking apps: Besides the RISE app, many other sleep-tracking apps are available on Android and iOS devices. Some offer mindset exercises, journaling prompts and other tools to help improve sleep habits.
Wearable sleep trackers: Sleep trackers, worn on the wrist or finger, monitor your sleep patterns and provide detailed data about your sleep stages and habits. They can also sync with apps to provide more comprehensive insights about your sleep behavior.
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When choosing the best sleep aid for your needs, our experts recommend considering the following factors:
Cost: How much are you willing to spend on a sleep aid? Keep in mind that some may require additional purchases, such as wearable devices or subscription fees for apps.
Underlying cause of sleep problems: Stress, anxiety, illness, mental health disorders and other chronic disorders can affect your sleep, says Ed O'Malley, an integrative sleep medicine and dynamic neurofeedback specialist. Sleep aids aren't a cure for long-term sleep disturbances; in fact, they could worsen them. If you have a medical condition or are taking medications that may interfere with your sleep, talk to your doctor before trying a sleep aid, particularly one you need to ingest.
Severity and duration of sleep issues: Don't use a sleep aid without consulting your doctor if you have severe or persistent sleep problems. Chronic insomnia — difficulty falling or staying asleep for at least three nights per week for three months — requires professional treatment.
Potential side effects and interactions: Even natural or herbal products have potential side effects and interactions, says Dr. Gil Lichtshein, a clinical psychiatrist. Always read the label and talk with your pharmacist if you have questions about potential health risks.
Personal preferences: You don't have to spend much money on fancy gadgets or supplements to get a good night's rest. The key to finding the right sleep aid is to listen to your body. Bedroom not dark enough? Try a sleep mask or blackout curtains. Stressed out before bed? Give meditation or a warm cup of tea a try.
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To determine the best sleep aids, we tested 22 products and evaluated each based on factors such as usability, features and overall experience. We consulted with sleep experts, including a clinical psychologist, a clinical psychiatrist, two integrative medicine specialists and a board-certified licensed physician. Each expert shared details about factors contributing to sleep issues and what to look for when choosing a sleep aid. We also factored in expert recommendations and customer reviews.
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Ritual BioSeries Melatonin: This dissolvable capsule contains three smaller tablets, each designed to release melatonin at different stages throughout the night. After taking it, I slept more soundly and didn't experience any morning grogginess. However, at $28 per bottle, it's pricier than Thorne's Melatonin-3, which we found to be just as effective.
Sealy Posturepedic Plus: This mattress has fantastic edge support and minimal motion transfer, but the medium feel is firmer than expected.
Turonic PH950 Air Purifier and Humidifier: I love the design and multi-functionality of this product, but the set-up process posed some challenges.
GuruNanda Sleep Essential Oils (out of stock): The scents are pleasant, not overwhelming, and great for diffusing before bed. But it wasn't as helpful as some other options.
Sleep Number TruTemp Sheets: These are a great option if you have trouble regulating your body temperature throughout the night, but they aren't as soft as other sheets I've tested.
Traditional Medicinals Organic Nighty Night Tea: Though it's not a miracle cure for sleep issues, it tastes delicious and is a great way to unwind. That said, it's slightly more expensive than our top pick.
Nature Made Valerian Root: I experienced a noticeable improvement in my overactive mind after taking this supplement, but it didn't help me stay asleep throughout the night.
Mega Food Relax + Calm Magnesium Chews: These individually wrapped chews taste great and are convenient for consuming magnesium. However, you need to take them consistently to reap the benefits.
Manola Sleep Contour Latex Pillow: This pillow is made with natural materials, has a washable cover and offers excellent neck support, but it may not be firm enough for some.
ThisWorks Sleep+ Pillow Spray: This pillow spray includes lavender, chamomile and vetivert essential oils to help restore normal sleep patterns. I found the spray smells nice, to create an inviting sleep atmosphere, but I couldn't say whether it improved my sleep.
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It depends. Some sleep aids, like melatonin supplements and herbal teas, are generally considered safe. However, some prescription and OTC sleep aids can have side effects and may interact with other medications, says O'Malley.
Consult with a doctor before using any sleep aid, especially if you have underlying health conditions or take other medications.
Some sleep aids can cause dependence or withdrawal symptoms when used long-term. Herbal products generally have less risk of dependency when used for a short time, but they may not be as effective for severe sleep issues.
Some sleep aids begin working within 30 minutes, while others may require consistent use over a few weeks to see results.
It's essential to follow the product's recommended usage, as many OTC sleep aids and supplements aren't meant to be a long-term solution to chronic sleep issues.
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Shelby Harris, PsyD, licensed clinical psychologist, clinical associate professor and director of sleep health at Sleepopolis
Gil Lichtshein, MD, PA, board-certified clinical psychiatrist
Ed O'Malley, PhD, FAASM, integrative sleep medicine specialist, dynamic neuro-feedback specialist and co-founder of Your Optimal Nature
Monique May, MD, board-certified licensed family physician and medical adviser at Aeroflow Sleep
Jacob Teitelbaum, MD, integrative medicine physician, researcher and author of From Fatigued to Fantastic
Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
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