Evidence suggests that up to 75% of the population are not meeting their recommended daily intake of magnesium, which can show in symptoms such as muscle twitches and cramps, fatigue, nausea, vomiting, as well as restless sleep and sleep disruptions. 

The mineral helps you sleep by activating the parasympathetic nervous system, the system responsible for getting you calm and relaxed enough to doze off.  Magnesium regulates melatonin and then binds to gamma-aminobutyric acid (GABA) receptors, the neurotransmitter responsible for quieting down nerve activity.

Magnesium is likely safe for most people when taken at appropriate levels, but it may still cause side effects such as stomach upset, nausea, vomiting, diarrhea, and other side effects.  Taking amounts larger than 350 mg daily can cause death.

L-tryptophan is an amino acid you will find in many foods and supplements and is particularly abundant in whole grain and oats. It helps the body produce both serotonin and melatonin, two hormones known to help regulate sleep.

Low levels of tryptophan have also been linked to mood disorders such as depression and anxiety, which can often lead to insomnia or lack of sleep. That said, more research is needed to prove its efficacy in fighting sleep disorders.

Valerest is a company trademark of Relaxium Sleep. It refers to a proprietary blend of valerian and hops. Valerest research is company-sponsored, and there is a lack of third-party evidence that supports its efficacy.

That said, valerian and hops are both known to induce sleep. Valerian root extracts are widely used for improving sleep quality without any side effects. Hops are also known for their sedative effects. Combined with valerian, the two may introduce stronger sleep-inducing effects than when taken alone. 

Valerian is safe to use for up to four to six weeks, but it's not recommended for people with heart rhythm disorders as it has the reported effect of slowing down the heart rate and causing abnormal heart rhythms. 

Hops don't carry many side effects, but there are a few to look out for, including drowsiness, dizziness, and hypersensitivity reactions.

Sensoril Ashwagandha is an herb that's typically used in ayurvedic medicine and frequently celebrated for sleep-promoting effects. Ashwagandha's sleep-promoting properties are often attributed to its purported stress-reducing benefits because it is often traditionally used to help with stress.

While Ashwagandha is considered safe to be taken orally for up to three months, large doses might cause stomach upset, diarrhea, and vomiting.

GABA is a naturally-occurring amino acid that functions as an inhibitory neurotransmitter that produces a calming effect.  This can help ease fear, stress, and anxiety, as well as prevent seizures. Due to the lack of research, the safety of GABA as a supplement is not entirely clear.  Commonly reported side effects include upset stomach, headache, sleepiness, and muscle weakness. 

Chamomile is an herb that is traditionally used to make tea or essential oil aromatherapy. Its sleep-promoting properties are largely attributed to apigenin, an antioxidant that can help decrease anxiety and initiate sleep. While generally safe, chamomile also poses a risk of side effects, particularly when taken in large amounts.  This includes severe allergic reactions, skin reactions, hypersensitivity, and vomiting.

Passionflower is a climbing vine with purple and white flowers and is reported to have calming effects.  Passionflower tea at a low dosage has been found to have short-term benefits for healthy adults with mild fluctuations in sleep quality.  Passionflower is safe to consume, but taking excessive amounts may cause some negative side effects.

Melatonin is a hormone made by the pineal gland that reacts to darkness. This is the hormone that tells your brain when it's time to fall asleep.  In a large meta-analysis reviewing 19 melatonin studies, it was found that melatonin has the potential to improve overall sleep quality. It's also often used to treat jet lag. 

While melatonin poses few risks and side effects, an overdose may have unpleasant consequences ranging from headache to nausea. Appropriate dosage depends on weight, age, and sensitivity to the supplement.