MagnesiumNHANES 2013 to 2016
About 48% of Americans
take in less magnesium than recommended from food and drink.
NIH Office of Dietary SupplementsSleep Ritual PM
Sleep Ritual PM.
Strong evidence, strong dose
For everyone, adults. Melatonin is the lead active here, studied most for body clock alignment. 18 human studies on Melatonin back this formula, each one cited. Each serving carries 3 mg of Melatonin, inside the range the published research used. This capsule helps you fall asleep faster and wake up feeling more rested by calming your mind and timing your body clock.
This capsule helps you fall asleep faster and wake up feeling more rested by calming your mind and timing your body clock.
- 1faster sleep onsetMelatonin helps you fall asleep about seven minutes faster by signaling to your body that it is time for rest.
- 2calm for travelersFrequent travelers can recover from jet lag more easily using melatonin to shift sleep timing near their destination bedtime.
- 3natural evening wind downA blend of valerian, passionflower, and lemon balm helps you feel settled and calm within an hour of taking your evening dose.
- 4better sleep qualityMagnesium and herbal extracts work together to improve self-reported sleep quality so you can wake up feeling more refreshed.
Clinically dosedFull label disclosure
7Active ingredientsWell studiedResearch base56Human studies
Verified by IngredientMDHow we read this product
- 01We read the label.
The panel on the left is the one we evaluated, line by line.
- 02Every active, separately.
All 7 actives checked against the clinical evidence: dose, form, and what the research actually shows.
- 03Then the formula as a whole.
Doses, ratios, and how the ingredients work together. That assessment is the verdict above: "Strong evidence, strong dose".
- 04Earned, not bought.
The verdict is public and identical whether or not a brand pays. A formula that does not clear the bar gets nothing.
Read by the engine against 47,000+ clinical trials and 59,000+ interaction records. No individual reviewer is named or implied.
The receipts
Well studied
Research base
56
Human studies
3 mg
Melatonin
120 mg
Magnesium
3 mg per serving clears the studied 300 mcg minimum
Melatonin, Ferracioli-Oda 2013 meta-analysis and MIT studies
Cross-checked against 640 documented interactions for these actives.
Inside the formula
Magnesium
17 studiesSleep quality
Extensively studiedMelatonin
18 studiesBody clock alignment
Key driverCalm Blend
A 620 mg blend of four ingredients, listed by weight.
Supporting roleValerian Root Extract
Winding down in the evening. In the 620 mg Calm Blend with three others, listed first.
Well studiedPassionflower Extract
Winding down in the evening. In the 620 mg Calm Blend with three others, listed second.
Well studiedLemon Balm Leaf
12 studiesWinding down in the evening. In the 620 mg Calm Blend with three others, listed third.
Well studiedHops Flower
Winding down in the evening. In the 620 mg Calm Blend with three others, listed fourth.
Well studiedIn context
The gap this formula speaks to.
Public health figures the engine matched to this formula's ingredients. Reported by their source, cited and dated, never written by the brand.
MagnesiumBRFSS 2014
More than 1 in 3 US adults
regularly sleep less than the recommended seven hours a night.
Peer-reviewed analysisThe people it speaks toFieldwork 2024
30.5% of US adults
slept less than 7 hours on average in a 24-hour period in 2024, in the National Health Interview Survey.
CDC National Center for Health Statistics, 2026The people it speaks toFieldwork 2024
54.8% of US adults
woke up feeling well-rested every day or most days in the past 30 days in 2024, in the National Health Interview Survey.
CDC National Center for Health Statistics, 2026The people it speaks toFieldwork December 2023
63% of US adults who want more sleep
say they frequently experience stress, against 31% of those who get the sleep they need, in a December 2023 Gallup poll.
Gallup, 2024The people it speaks toFieldwork May 2024
74% of US adults
report their sleep is sometimes, often or always disrupted by stress, in a 2024 survey commissioned by the American Academy of Sleep Medicine.
American Academy of Sleep Medicine, 202435 more
2.1% of US adults
reported using melatonin in 2017 to 2018, up from 0.4% in 1999 to 2000, across ten cycles of the National Health and Nutrition Examination Survey.
JAMA, 202257.6%
During 2017 to 2018, 57.6% of US adults aged 20 and over reported using a dietary supplement in the past 30 days.
CDC National Center for Health Statistics15.4% of US adults
had trouble falling asleep, and 18.1% trouble staying asleep, every day or most days in the past 30 days in 2024, in the National Health Interview Survey.
CDC National Center for Health Statistics, 202612.9% of US adults
used a sleep aid most days or every day in the past 30 days to help them fall or stay asleep in 2024, in the National Health Interview Survey.
CDC National Center for Health Statistics, 202642% of US adults
say they get as much sleep as they need, the first time since Gallup began asking in 2001 that fewer than half did, in a December 2023 poll.
Gallup, 202459 to 66 days
was the median time it took adults to make a new daily health habit automatic across the studies a 2024 review pooled, with individuals ranging from 4 to 335 days.
Systematic review and meta-analysis, 202461% to 74%
About 61 to 74 percent of adults refilling a long-term medicine on their own stopped within a year, versus 33 to 44 percent on one set pickup day.
Cohort study, 2015Meta-analysis, 2024
Across 26 trials, melatonin's benefit for falling asleep faster and sleeping longer both peaked at a 4 mg dose taken about 3 hours before bedtime.
Journal of Pineal ResearchSystematic review, 2002
In 9 of 10 randomized trials, travelers given melatonin near their destination bedtime reported easier recovery from jet lag after flights crossing five or more time zones.
Cochrane Database of Systematic ReviewsRandomised trial, 2026
In a 3-week trial of 32 adults with poor sleep and emotional distress, a phospholipid form of lemon balm improved self-reported sleep quality and mental well-being.
Food and Nutrition ResearchSystematic review, 2025
Among botanicals tested for mood and sleep in older women, valerian trials were among the more numerous, showing modest improvement in self-reported mood and sleep scores.
Frontiers in pharmacologySultana et al., 2025 (Frontiers in pharmacology)PMID 41158136
Review, 2026
In human trials of Valeriana species for sleep, people who took it reported small improvements in sleep quality, though the trials were small and results varied.
Pharmaceutical biologyYang et al., 2026 (Pharmaceutical biology)PMID 41995686
Randomised trial, 2011
In 41 healthy adults, drinking passionflower tea for a week raised sleep-quality ratings compared with placebo.
Phytotherapy ResearchNgan and Conduit, 2011 (Phytotherapy Research)PMID 21294203
Randomised trial, 2024
In a crossover trial, a lemon balm extract lowered a sleep-difficulty score by about 2.9 points, from 9.7 to 6.8, and lengthened deep sleep by around 15 percent.
NutrientsDi Pierro et al., 2024 (Nutrients)PMID 39683592
Randomised trial, 2004
In 18 healthy adults, a single 600 mg lemon balm extract dose raised self-rated calmness during a stress test, and 300 mg sped up math speed without hurting accuracy.
Psychosomatic MedicineKennedy et al., 2004 (Psychosomatic Medicine)PMID 15272110
Randomised trial, 2022
In 31 healthy adults, 14 days of a four-herb blend containing passionflower lowered self-reported tension and softened stress-response measures during a lab task, though passionflower's own share can't be separated.
Journal of PsychopharmacologyDodd et al., 2022 (Journal of Psychopharmacology)PMID 35875924
Systematic review, 2020
Across 9 clinical trials, passionflower most often reduced anxiety ratings, with a smaller effect in people with mild anxiety, and no reports of memory or movement problems.
NutrientsJanda et al., 2020 (Nutrients)PMID 33352740
Randomised trial, 2001
In 36 adults with ongoing anxiety, a passionflower extract eased anxiety ratings about as much as oxazepam over four weeks, with fewer reports of daytime job-performance impairment.
Journal of Clinical Pharmacy and TherapeuticsRandomised trial, 2025
In 40 adults with occasional sleep problems, a valerian and hops extract for 21 days added 21.7 minutes of sleep a night against placebo, in an exploratory analysis of a feasibility trial.
Brain and behaviorSchicktanz et al., 2025 (Brain and behavior)PMID 40462685
Systematic review, 2010
Among herbal and nutritional supplements studied for anxiousness, trials of valerian showed mixed results, with the evidence supporting it judged limited.
Nutrition journalLakhan et al., 2010 (Nutrition journal)PMID 20929532
Randomised trial, 2026
A hop-derived compound was linked to shifts in gut bile acid markers and symptom scores in one study, but these are markers, not outcomes, within a larger mix tested.
Molecular Nutrition and Food ResearchRandomised trial, 2003
In 20 healthy young adults, a single 1600 mg dried lemon balm leaf dose improved memory and calmness for hours, though slowing memory and visual tasks grew at lower doses.
NeuropsychopharmacologyKennedy et al., 2003 (Neuropsychopharmacology)PMID 12888775
Meta-analysis, 2026
Melatonin improved insulin resistance markers in the pooled trials, while fasting blood sugar showed no detectable change.
Meta-analysisSystematic review and meta-analysis, 2026PMID 42070664
Meta-analysis, 2025
Across 23 trials in 1,345 adults with elevated blood sugar, magnesium raised blood magnesium, lowered fasting blood sugar by about 0.58 mmol/L, and only slightly moved longer-term blood sugar control.
Sultan Qaboos University Medical JournalRandomised trial, 2003
In 46 healthy adults, magnesium citrate raised serum magnesium more than magnesium oxide or amino-acid chelate after both a single dose and 60 days of daily use, indicating higher absorption of the citrate form.
Magnesium ResearchWalker et al., 2003 (Magnesium Research)PMID 14596323
Review, 2024
A literature review of natural supplements used for sleep placed valerian among the most studied, with reported benefits on self-reported time to fall asleep that were not consistent across trials.
Psychiatry investigationYeom et al., 2024 (Psychiatry investigation)PMID 39086164
Randomised trial, 2023
In 323 older adults with subjective or mild memory complaints, 96 weeks of a lemon balm extract supplying 500 mg of rosmarinic acid a day produced no detectable difference from placebo on the main cognitive measures or on hippocampal volume.
The paperNoguchi-Shinohara et al., 2023PMID 36502333
Meta-analysis, 2016
Across 34 trials in 2,028 adults, magnesium at about 368 mg daily for three months lowered systolic and diastolic pressure by about 2.0 and 1.8 points versus placebo.
The paperZhang et al., 2016PMID 27402922
Meta-analysis, 2025
Across 38 trials in 2,709 adults, magnesium lowered systolic pressure by about 2.8 points and diastolic by about 2.1 points, with no clear change in normal readings.
The paperArgeros et al., 2025PMID 41000008
Meta-analysis, 2025
In a dose-response meta-analysis of trials in adults, magnesium raised HDL cholesterol by about 1.2 mg/dL, and no difference was detected in total cholesterol, triglycerides or LDL cholesterol.
Nutrition JournalHariri et al., 2025 (Nutrition Journal)PMID 39905454
Randomised trial, 2021
In 49 adults with raised blood pressure, 400 mg lemon balm for four weeks lowered systolic from 152 to 130, diastolic from 95 to 80, versus placebo.
Phytotherapy ResearchShekarriz et al., 2021 (Phytotherapy Research)PMID 34766389
Meta-analysis, 2025
Across cardiometabolic outcomes, melatonin was linked to small reductions in blood pressure and in blood lipid levels.
Meta-analysisMeta-analysis, 2026
Across pooled trials, critically ill adults given melatonin had fewer episodes of acute confusion than those not given it, though results varied a lot between studies.
Frontiers in PharmacologyWu X et al., 2026 (Frontiers in Pharmacology)PMID 41602948
Randomised trial, 2014
In 862 adults preparing for colonoscopy, a split-dose sodium picosulfate plus magnesium citrate regimen produced adequate bowel cleansing in 85.8% of people compared with 69.8% on the standard dosing schedule.
EndoscopyManes et al., 2014 (Endoscopy)PMID 25019969
Randomised trial, 2008
A single 500 mg dose of passionflower given 90 minutes before outpatient surgery lowered pre-procedure anxiety ratings versus placebo, without added sedation.
Anesthesia and AnalgesiaMovafegh et al., 2008 (Anesthesia and Analgesia)PMID 18499602
Population figures from public health data. Context for the category, not a statement about any individual and not a claim about this product.
Every one of these is a fact the engine could ground.
Each line below was derived from this formula's own record at the time of verification. Nothing here was written by the brand, and nothing can be added that the evidence does not carry.
- Studied in people18 human studies on Melatonin back this formula, each one cited.
- A mechanism that is settledHow Magnesium and Melatonin work is settled pharmacology.
- Studied together, not just separatelyMagnesium and Melatonin have been studied together, not only separately.
- Recent work on the recordThe most recent study on this record was published in 2023.
- Serving amount inside the studied rangeEach serving carries 3 mg of Melatonin, inside the range the published research used.
- A stated daily maintenance amountMelatonin is here at a daily maintenance amount, which is what a daily supplement is for.
- A stated specificationValerian Root Extract is declared at 4:1, a specification you can hold the brand to.
- Why this formatIt is a capsule, so the amount per serving is fixed and travels without measuring.
- The exact form, describedThe label names its forms exactly: Magnesium citrate, tribasic, Immediate-release melatonin, Valerian aqueous extract. The record says what each one is and what it suits.
- A declared blend totalCalm Blend declares its total, 620 mg per serving, with 4 ingredients listed by weight.
- Where it comes from and how it is madeMagnesium is made by more than one route.
- Positions this formula already qualifies forThis formula already qualifies for positions beyond the one it is sold into, on the evidence it carries.
- A position nobody is holding yetSome of those positions are ones almost nobody is selling to yet.
The size of the effect, in plain numbers.
Where a trial measured an actual number, we show it next to the claim. It is the average across the trials, never a promise about one person.
Melatonintime to fall asleep
Average change in the trialsAbout 7 minutes shorter time to fall asleep, on average across the trials.
- Measured in
- adults and children with disrupted sleep
- Confidence interval
- 95% CI 4.4 to 9.8 minutes
19 trials, Ferracioli-Oda et al., 2013 (PLoS One)PMID 23691095
Read at the source. The magnitude sits beside the same trial the claim already cites. It describes what the trials measured, never what any one person will feel.
How to use
What the trials show about timing.
Time-to-effect windows the engine read from the trial record. Each is a window a named study measured, cited and dated, never written by the brand.
- PromisingMelatoninwithin about 40 minutes of a single doseMeasured within a day
In a crossover pharmacokinetic study, 12 healthy male volunteers received 10 mg of oral melatonin and 10 mg intravenously on separate days. Oral melatonin reached mean peak plasma concentration 40.8 minutes after ingestion, with a mean elimination half-life of 53.7 minutes and absolute bioavailability of about 3 percent. A separate randomised double-blind crossover trial in 18 healthy adults aged 18 to 65 measured time to peak concentration of 0.6 hours for 4 mg immediate-release melatonin and 1.56 hours for a 4 mg extended-release form. Both studies measured blood concentration, not sleep. The second was run by employees of Pharmavite, a supplement manufacturer.
Andersen et al., 2016 (BMC Pharmacol Toxicol)PMID 26893170
Windows measured in the cited trials. Context for how the active behaves over time, not a statement about any individual and not a claim about this product.
Chemical form
The same ingredient, carried differently.
What each form is, and where it fits in a formula. Measured findings carry the study that reported them.
- Magnesium citrate
Magnesium bound to citric acid, and soluble in water.
- Fits
- a general daily magnesium, powders and effervescent formats that need to dissolve, and urinary chemistry work in people who form calcium oxalate stones
- Trade-off
- osmotic activity in the gut loosens stool at larger doses, and the 24-week trial that measured its rise in blood magnesium found no accompanying change in blood pressure or arterial stiffness
In a 24-week randomised double-blind placebo-controlled trial in 164 overweight and slightly obese adults (mean age 63.2 years, 63.4 per cent women) at 450 mg elemental magnesium daily, magnesium citrate raised plasma magnesium by 0.04 mmol/L (95 per cent CI 0.02 to 0.06) and 24-hour urinary magnesium by 3.12 mmol/24 h (95 per cent CI 2.23 to 4.01) against placebo, a larger urinary rise than oxide or sulfate. On the primary outcome, carotid-to-femoral pulse wave velocity, and on blood pressure, no formulation differed from placebo at 24 weeks. In an 8-week randomised double-blind placebo-controlled trial in 76 analysed calcium stone formers with idiopathic hyperoxaluria, magnesium citrate 120 mg three times daily lowered 24-hour urinary oxalate by 16.99 (SD 18.02) and reduced the calcium oxalate supersaturation index against placebo (p = 0.011 and p = 0.010).
Descriptions of the form itself, read from the cited studies. Not a comparison between products and not a statement about any individual.
Capsule
It is a capsule, so the amount per serving is fixed and travels without measuring.
Best forMost standard doses, and anywhere a short, clean label is the point.
Questions shoppers ask
- Is Sleep Ritual PM independently verified?
- Yes. IngredientMD reviewed this formula independently and verified it in Sep 2026. The verdict is earned, not bought: brands can't edit or purchase it.
- What's in Sleep Ritual PM?
- Sleep Ritual PM is built on Magnesium, Melatonin, Calm Blend, Valerian Root Extract, Passionflower Extract, Lemon Balm Leaf, and more. Each ingredient links to its own evidence page on IngredientMD.
- Were ingredient interactions checked?
- Yes. The combination was screened against 640 documented interactions for these actives in IngredientMD's interaction database.
- Who is IngredientMD?
- IngredientMD is an independent supplement-science platform. We analyze ingredients and formulas against clinical research, and we verify products only when they clear our bar. Labs run the tests. We review the results.
Sell a formula this good?
Put an earned verification on your own product page.
Guided by Meridian
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This record is not medical advice. Always consult your healthcare provider before starting any supplement regimen.
Guided by Meridian, Verified by IngredientMDAre you a brand? Get verified