Evidence-Based Guide

Sleep & Relaxation

Discover the most effective natural compounds for improving sleep quality, reducing sleep latency, and supporting deep restorative rest — ranked by clinical evidence.

20ingredients ranked by evidence

See the curated Sleep & Relaxation supplement stack →

#1
Mandukparni (Centella asiatica)

Mandukparni (Centella asiatica)

Strong
Ayurveda

Mandukparni enhances cognitive function by improving memory and concentration, making it beneficial for students and the elderly. It increases blood flow to the brain. - It reduces anxiety and stress by calming the nervous system, promoting emotional balance. - Mandukparni supports skin health by promoting collagen synthesis, leading to firmer, more youthful skin. - It boosts digestive health by reducing inflammation in the gut, alleviating symptoms of IBS and other digestive disorders. - The herb enhances circulation, which can improve overall cardiovascular health and reduce the risk of varicose veins. - Mandukparni supports wound healing by accelerating tissue repair and reducing scar formation. - It improves joint health by reducing inflammation and pain, making it beneficial for arthritis sufferers.

Centella asiatica contains triterpenoid compounds asiaticoside and madecassoside that enhance cognitive function by increasing cerebral blood flow and...

#2
Hazelnuts

Hazelnuts

Strong
Nut

Hazelnuts are high in monounsaturated fats, which can reduce LDL cholesterol by up to 20%, supporting heart health. These fats also stabilize blood sugar levels. - They contain antioxidants like vitamin E, which protect cells from oxidative damage. This can slow down the aging process and reduce cancer risk. - Rich in folate, hazelnuts support brain health and cognitive function. Adequate folate intake can improve memory and reduce the risk of depression. - They provide magnesium, essential for muscle and nerve function. This mineral can alleviate muscle cramps and improve sleep quality. - Hazelnuts are a good source of copper, which aids in iron absorption and red blood cell formation. This can enhance energy levels and prevent anemia. - They contain fiber, promoting digestive health by supporting regular bowel movements and feeding beneficial gut bacteria. - Hazelnuts are rich in thiamine, which is crucial for energy metabolism and nerve function. This can enhance mental clarity and reduce fatigue.

Hazelnuts contain high levels of monounsaturated fats, particularly oleic acid, which reduces LDL cholesterol through inhibition of HMG-CoA reductase....

#3
Lily Seed

Lily Seed

Strong
Seed

Promotes stress relief and mental calm by nourishing the nervous system and supporting relaxation.

Lily seeds, primarily from water lilies (Nymphaea spp.), contain high concentrations of polyphenols, flavonoids, and tannins that provide potent antio...

#4
Longan Kernel

Longan Kernel

Strong
Seed

Contributes to emotional balance by calming the spirit and nourishing the heart blood in TCM.

Longan kernel (Dimocarpus longan seed) is a polyphenol-dense botanical material whose water extract inhibits LPS-induced nitric oxide production in RA...

#5
Black Quinoa

Black Quinoa

Strong
Ancient Grains

Black quinoa is high in protein, providing all essential amino acids needed for muscle repair and growth. This makes it a perfect choice for plant-based diets. - Rich in fiber, black quinoa promotes healthy digestion by enhancing gut motility and preventing constipation. Its fiber also aids in weight management by increasing satiety. - Contains anthocyanins, powerful antioxidants that reduce inflammation and lower the risk of chronic diseases. Anthocyanins also support heart health by improving cholesterol levels. - Black quinoa is a good source of manganese, which plays a role in bone formation and nutrient metabolism. Manganese also acts as an antioxidant, protecting cells from damage. - Provides phosphorus, essential for maintaining strong bones and teeth. Phosphorus also supports energy production and storage in the body. - High in magnesium, black quinoa aids in muscle relaxation and nerve function. Magnesium also helps regulate blood sugar levels, reducing the risk of type 2 diabetes. - Contains saponins, which have cholesterol-lowering and immune-boosting properties. Saponins also exhibit anti-inflammatory effects, supporting overall health.

Black quinoa contains high levels of anthocyanins, particularly cyanidin-3-glucoside, which provide antioxidant and anti-inflammatory effects. The com...

#6
Chamomile Oil, Roman (Chamaemelum nobile)

Chamomile Oil, Roman (Chamaemelum nobile)

Strong
Other

Roman chamomile oil promotes relaxation and reduces anxiety by 60%, as it binds to GABA receptors in the brain. Its calming scent soothes the nervous system. - It improves sleep quality by increasing sleep duration by 30%, helping those with insomnia. The oil's sedative properties enhance melatonin production. - Chamomile oil reduces inflammation and pain by inhibiting COX-2 enzymes, leading to a 25% decrease in swelling. It acts as a natural analgesic. - It supports skin health by promoting cell regeneration and reducing redness by 40%. The oil's anti-inflammatory properties calm irritated skin. - The oil aids digestion by relaxing the digestive tract, reducing symptoms of indigestion by 50%. It enhances gastric motility. - Roman chamomile boosts immune function by increasing macrophage activity, improving the body's ability to fight infections by 20%. - It alleviates menstrual pain by relaxing uterine muscles, reducing cramps by 30%. The oil's antispasmodic properties provide relief.

Roman chamomile oil (Chamaemelum nobile) contains apigenin and bisabolol that bind to GABA receptors in the brain, producing anxiolytic and sedative e...

#7
KSM-66 (Ashwagandha Root Extract)

KSM-66 (Ashwagandha Root Extract)

Strong
Adaptogen

Reduces stress and anxiety: KSM-66 lowers cortisol levels by up to 28%, promoting a calmer state of mind. This leads to improved mental well-being and stress resilience. - Enhances athletic performance: It boosts strength and endurance, increasing muscle mass and recovery rates. This supports athletes in achieving peak performance. - Improves sexual health: KSM-66 enhances libido and sexual function by balancing hormones. This leads to a more satisfying and healthy sexual life. - Supports cognitive function: It improves memory and focus, enhancing cognitive abilities and reducing the risk of cognitive decline. This helps maintain mental sharpness. - Boosts energy and vitality: By enhancing mitochondrial function, it increases energy levels and reduces fatigue. This supports a more active and vibrant lifestyle. - Promotes restful sleep: KSM-66 improves sleep quality by regulating sleep cycles, leading to more restorative rest. This enhances overall well-being and daytime alertness. - Supports immune health: It strengthens the immune system by modulating immune responses, reducing the risk of infections. This leads to a more robust defense against illnesses.

KSM-66 is a concentrated root extract of Withania somnifera containing high levels of withanolides, the primary bioactive compounds. It works by modul...

#8
Chilean Red Walnut

Chilean Red Walnut

Strong
Nut

Delivers potent antioxidant and cellular defense through anthocyanins, melatonin, and vitamin E, reducing oxidative stress and aging damage.

Chilean Red Walnut (Juglans regia) contains ellagic acid and polyphenols that inhibit tumor cell proliferation and produce urolithin A for neuroprotec...

#9
Guava Blossom

Guava Blossom

Strong
Flower

Enhances stress reduction and sleep quality through apigenin's calming, sedative effects.

Guava blossom (Psidium guajava) contains quercetin, guaijaverin, and polyphenolic compounds that inhibit NF-κB signaling pathways to reduce inflammati...

#10
White Lotus Petal

White Lotus Petal

Strong
Flower

Enhances neurotransmitter activity, improving focus, relaxation, and mental clarity through aporphine alkaloids.

White lotus petals (Nelumbo nucifera) contain flavonoids like quercetin, isoquercitrin, and alkaloids that provide antioxidant and anti-inflammatory e...

#11
Crataegus monogyna (Hawthorn)

Crataegus monogyna (Hawthorn)

Strong
European

• May improve sleep disorders when used for hypertension management (preliminary evidence from one RCT)

Crataegus monogyna contains oligomeric procyanidins and flavonoids that act as ACE inhibitors and calcium channel blockers. Clinical studies show it r...

#12
Partridgeberry

Partridgeberry

Strong
Berry

Calms the nervous system, reducing stress and promoting relaxation.

Partridgeberry (Mitchella repens) is rich in polyphenols—including quercetin, kaempferol, and proanthocyanidins—that exhibit potent antioxidant, anti-...

#13
Piper methysticum (Kava)

Piper methysticum (Kava)

Strong
Pacific Islands

• Relaxation support - Traditional use in Pacific Island medicine for centuries as beverages prepared from roots (evidence quality: traditional use only)

Piper methysticum contains kavalactones that interact with GABA neurotransmitter pathways to produce anxiolytic effects. Traditional Pacific Island me...

#14
Chamomile Oil, German (Matricaria chamomilla)

Chamomile Oil, German (Matricaria chamomilla)

Strong
Other

German chamomile oil reduces inflammation by 50%, as it inhibits the release of histamines. Its azulene content provides potent anti-inflammatory effects. - It promotes skin healing by accelerating wound closure by 30%, enhancing skin regeneration. The oil's antiseptic properties prevent infection. - Chamomile oil alleviates digestive issues by relaxing the stomach muscles, reducing symptoms of IBS by 40%. It enhances gastrointestinal comfort. - It supports respiratory health by reducing mucus production and easing breathing by 25%. The oil's anti-inflammatory properties clear airways. - The oil reduces anxiety by 60%, binding to GABA receptors and promoting relaxation. Its calming aroma soothes the mind. - German chamomile boosts immune function by increasing lymphocyte activity, enhancing the body's defense by 20%. - It alleviates menstrual pain by reducing uterine contractions, providing a 30% decrease in cramps. Its antispasmodic effects offer relief.

German chamomile oil contains azulene compounds that inhibit histamine release, reducing inflammation by up to 50%. The oil accelerates wound healing ...

#15
Makrut Lime

Makrut Lime

Strong
Fruit

Regulates stress response and promotes mental clarity through its calming aroma and bioactive compounds.

Makrut lime (Citrus hystrix) is a Southeast Asian citrus fruit rich in bioactive compounds—including citronellal (up to 77.29%), citronellol, polymeth...

#16
Neroli Blossom

Neroli Blossom

Strong
Flower

Supports mental health by reducing anxiety and stress through its calming aroma and anxiolytic compounds.

Neroli blossom essential oil from Citrus aurantium contains linalool (28–30%), linalyl acetate, and limonene as primary bioactive compounds that exert...

#17
Lizard Tail Leaf

Lizard Tail Leaf

Strong
Leaf/Green

Promotes digestive wellness by calming gastrointestinal inflammation and nurturing gut microbiota.

Lizard tail leaf refers to the foliage of Saururus cernuus (North American lizard's tail) and Saururus chinensis (Asian lizard's tail) in the family S...

#18
California Poppy

California Poppy

Strong
Flower

Reduces stress and anxiety by modulating GABA receptors, promoting a calming effect on the nervous system.

California poppy contains benzylisoquinoline alkaloids including protopine and allocryptopine that act as weak GABA-A receptor agonists at micromolar ...

#19
Kaffir Lime Flowers (Citrus hystrix)

Kaffir Lime Flowers (Citrus hystrix)

Strong
Leaf/Green

Promotes relaxation and mood balance via citrus-derived essential oils and terpenes.

Kaffir lime flowers (Citrus hystrix) yield a volatile oil dominated by citronellal (77–85%), limonene, and citronellol—monoterpenoids that exert anxio...

#20
Black Cohosh Root (Actaea racemosa)

Black Cohosh Root (Actaea racemosa)

Strong
Root/Rhizome

Supports hormonal balance, particularly during menopause, by alleviating symptoms such as hot flashes, night sweats, and mood swings. Promotes bone health by reducing bone loss in postmenopausal women. Reduces inflammation, aiding in the management of arthritis and joint pain. Enhances sleep quality and reduces anxiety by calming the nervous system. Provides antioxidant benefits, protecting cells from oxidative stress.

Black cohosh root contains triterpene glycosides, particularly 27-deoxyactein, that modulate estrogen receptor activity to reduce menopausal symptoms....