Anxiety can make it harder to fall or stay asleep. Over-the-counter sleep aids for anxiety in adults, such as melatonin, may help relieve symptoms and improve sleep quality.

Supplement Safety

The Food and Drug Administration (FDA) does not regulate supplements the same way it regulates medications. If you decide to take a vitamin or supplement, it’s best to choose products that have gone through independent third-party testing. This helps verify that the supplements contain what they say they do and in the listed amounts.

In addition, supplements typically contain much higher doses of vitamins and nutrients than are commonly found in food. It’s best to talk with a doctor before adding a new supplement to your routine, as they can cause unintended side effects and may interact with medications.

Read more about how to safely choose supplements.

Anxiety can make it difficult to sleep, and poor sleep can worsen anxiety. Over-the-counter sleep aids may help in the short term, and doctors don’t recommend using them long term.

Some can interact with medications or cause side effects, so it’s important to talk with a doctor before use, ​especially if you are pregnant, breastfeeding, or have a chronic condition.

Here are 10 of the best OTC sleep aids for adults with anxiety.

Melatonin is a hormone that regulates the sleep-wake cycle. Darkness triggers its release, telling your body it’s time to sleep.

As melatonin levels rise, you feel calm and sleepy. Supplements work the same way and come as tablets, liquids, sprays, or patches.

A 2022 study found melatonin is most effective for circadian rhythm disorders. It may help people fall asleep faster and improve sleep quality in anxiety-related insomnia.

Melatonin dosing isn’t standardized because the FDA doesn’t regulate it as a drug. For anxiety-related insomnia, research suggests 2 to 6 milligrams (mg) at bedtime.

Melatonin is usually well tolerated, but side effects may include:

Melatonin may also not be suitable for everyone. People who are pregnant, breastfeeding, on dialysis, or with liver problems should avoid it unless advised by a doctor.

Magnesium is an essential mineral that supports muscles, nerves, and brain function. It regulates neurotransmitters like GABA, which promote relaxation and better sleep.

A 2024 study review suggested magnesium supplements may improve sleep in people with anxiety, though evidence is limited and larger trials are needed.

Studies also found magnesium glycinate is often preferred for anxiety and sleep because it’s well absorbed and gentler on the stomach than other forms like magnesium oxide.

The recommended dietary allowance (RDA) for magnesium is 300 to 420 mg daily from food and supplements combined, depending on age and sex.

Possible side effects include:

Magnesium isn’t suitable for everyone. People with kidney disease should avoid it unless advised by a healthcare professional, since reduced excretion can cause toxicity.

Valerian root is an herb often used in sleep aid supplements to promote sleep and relaxation. It works by boosting GABA activity in the brain.

A 2020 research review found that valerian root may help people fall asleep more easily and reduce anxiety, but results are mixed, with some studies finding little to no benefit.

Valerian root is safe for short-term use. The typical dose for sleep is 300 to 600 mg at bedtime for up to 6 weeks.

Common side effects include:

Like other herbal supplements, valerian isn’t regulated by the FDA. People who are pregnant or breastfeeding should avoid valerian root since little is known about its safety.

It’s important to note that Valerian root may interact with other drugs that people might be taking, such as antidepressants.

Diphenhydramine (Benadryl) is an antihistamine often used for allergies but also sold as an over-the-counter sleep aid.

It works by blocking histamine receptors in the brain, which causes drowsiness and may help with short-term sleep problems.

The usual dose for insomnia is 25 to 50 mg at bedtime.

Side effects may include:

Recent research shows people with conditions such as peptic ulcers or glaucoma should avoid diphenhydramine.

Doctors also don’t recommend long-term use because of tolerance, where the body gets used to it, and the risk of overdose.

It is also only recommended for short-term use due to the potential for cognitive impairment with long-term use. There can also be an interaction with some antidepressants

Doxylamine (Unisom) is another over-the-counter antihistamine that causes sedation. It works by blocking histamine in the brain.

Although research shows it helps with sleep onset, it isn’t recommended for long-term use or chronic insomnia because of side effects and tolerance risk.

The typical dose of doxylamine is 25 milligrams (mg) taken 30 minutes before bedtime.

Possible side effects include:

Consult a healthcare professional before use if you have breathing difficulties, glaucoma, or prostate issues. Doxylamine can also interact with other mental health medication.

Chamomile is an herb containing the antioxidant apigenin, which binds to brain receptors that calm the nervous system. It’s commonly taken as tea or capsules.

A 2024 study review found that chamomile may improve sleep quality by helping people fall asleep faster and stay asleep longer.

Another review found that 250 mg to 2 g of capsules daily, or 1 to 2 cups of tea, may help with insomnia and anxiety.

Side effects are rare and may include:

Chamomile may interact with blood thinners, birth control, or sedatives. It isn’t recommended during pregnancy or breastfeeding without medical advice.

L-theanine is an amino acid found in green tea.

Studies suggest it may improve sleep in people with anxiety by promoting relaxation and lowering stress, though findings are mixed.

A 2022 study found that 200 to 400 mg daily for 4 to 8 weeks, taken alongside other treatments, eased anxiety with few side effects.

Some people may experience:

  • nausea
  • abdominal pain
  • headache

People sensitive to caffeine in green tea extracts should also be cautious with combination products.

Small human studies show glycine, an amino acid, may support better sleep by improving sleep quality, helping you fall asleep faster, and reducing daytime fatigue.

The typical dose used in studies is 3 grams (g) taken shortly before bedtime.

Glycine is usually well tolerated, but people with metabolic disorders like nonketotic hyperglycinemia should avoid it because their bodies can’t break it down, leading to buildup.

Unlike some sleep aids for anxiety, glycine doesn’t cause dependence. However, it isn’t FDA-regulated like prescription drugs.

People have traditionally used passionflower as a natural remedy for anxiety and insomnia.

​​Some research suggests it may support sleep by boosting GABA activity in the brain.

However, scientific evidence on how well it helps with falling or staying asleep is limited, and larger studies are still needed.

You can take passionflower as tea, capsules, or liquid extracts. Studies suggest it’s safe short term, up to 7 nights as tea (1 cup before bed) or up to 8 weeks as an extract.

Side effects are rare but may include:

Lavender is a plant extract available as tea, capsules, or essential oil. It may improve sleep by acting on GABA activity in the brain.

Research from 2024 found that lavender oil capsules, such as Silexan, may relieve anxiety and improve sleep without strong sedative effects.

A 2019 study review also reported that taking 80 mg of Silexan daily for at least 6 weeks helped ease anxiety symptoms.

Oral lavender products are usually safe, but they can cause side effects like:

It is generally well tolerated, but concentrated oils may interact with some medications, and safety during pregnancy isn’t well established.

Lavender doesn’t cause dependence, meaning your body won’t rely on it to sleep. But like other supplements, it isn’t regulated by the FDA.

Though there is limited data to support this, many people voice concern about the estrogenic activity of lavender and the potential issues if young children take it.

Anxiety can make it difficult to fall or stay asleep. Over-the-counter sleep aids like melatonin or magnesium may help in the short term, but they’re not a cure and may carry risks. It’s also important to be aware of any potential interactions with other medication you may be taking.

If sleep problems from anxiety persist, consider talking with a healthcare professional. They may recommend therapy, lifestyle changes, or prescription treatment for longer-lasting relief.