Do sleep supplements really work? Here’s what the experts say

Getting good sleep can make or break your next day, but it’s almost impossible to guarantee. Most of us have heard of different strategies to help sleep, including trying Sleep supplements He loves Melatonin, magnesium, Chamomile And more. How effective are these supplements for sleep? Can they really make the difference between a bad night’s rest and a good one? We spoke with two highly qualified sleep experts to find out specifically.

Popular sleep supplements

There are many popular sleep supplements readily available, although their reported effectiveness can vary greatly between individuals. Sleep supplements are not the same Sleeping pills that do not require a prescription. For starters, dietary supplements are not regulated by the Food and Drug Administration (FDA), nor are sleeping pills. Not only that, but sleep supplements tend to focus on natural ingredients, while sleeping pills often mix natural and synthetic ingredients, and often include antihistamines. In short, these supplements are less regulated but more generic Natural sleep aid.

According to Andres Moran, co-founder and CEO of… Full sleepSome of the most popular sleep supplements include “melatonin, magnesium, valerian root, chamomile, L-theanine, GABA (gamma-aminobutyric acid), 5-HTP (5-hydroxytryptophan) and lavender.”

Our other expert, Dr. David BenavidesMD, Clinical Instructor at the Faculty of Medicine Harvard Medical Schoolexpands our list: “…(and) L-tryptophan, the popular (protein component) blamed for the post-Thanksgiving period.” Sleeping boom in Türkiye. Although not technically a supplement, THC, with its growing legitimacy, has been a particularly growing option as well.” He also noted that while many people use cannabis as a sleep aid, it’s likely It may affect the quality of your sleep.”…Current research suggests that it may help some individuals fall asleep faster but it often reduces sleep quality by disrupting a person’s REM cycles. This effect can lead to poor daytime performance and objective rest quality.”

Between our two experts, we are beginning to see how widespread the interest in good sleep is and how difficult the goal is for many to achieve.

What are the most effective sleep aids?

Determining the most effective sleep aids can be difficult, since supplements are largely unregulated, and more research on sleep and supplements is often needed. Benavides highlighted wide disparities in how sleep supplement ingredients are reported and labeled.

“In a 2017 study He said that researchers who published in the Journal of Clinical Sleep Medicine found that the melatonin content ranged between five and five times the aforementioned amount. JAMA Publication 2023 It found that only 3 of the 25 sleep gummy products analyzed contained melatonin levels reasonably within the advertised amount.

Inconsistent dosing in nutritional supplements can significantly impact their effectiveness and a person’s ability to experience that effectiveness. Furthermore, people often respond differently to sleep supplements, with the best types and doses varying between individuals.

Ultimately, using melatonin and magnesium Sleep seems to have some of the most medical support currently compared to other sleep supplements.

“It is important to note that while… Melatonin It may not be the best solution for insomnia, but it is often considered the gold standard for helping manage circadian rhythm-related sleep disorders, such as jet lag and shift work. Likewise, magnesium has shown some promise in studies, although the evidence is less good.

However, both experts recommend speaking with your doctor or medical professional before diving into a sleep aid routine.

What sleep supplements should you avoid? “While many sleep supplements are safe for short-term use, some may pose health risks or interact with medications,” Moran said. “For example, kava has been linked to serious liver damage and is generally advised against taking it. Ashwagandha may interact with medications for blood sugar, blood pressure, and thyroid function. Individuals with kidney or liver disease or who are pregnant should use caution.”

“the American Academy of Sleep Medicine “Medical providers are advised not to routinely recommend melatonin, L-tryptophan, or valerian to treat insomnia, and to describe insufficient evidence of effectiveness rather than blaming safety concerns,” Benavides added.

When to take sleep supplements

Best time to take Sleep supplement It will depend on the type of supplement.

“Melatonin is often taken 30 minutes to an hour before bedtime to match the body’s natural sleep-wake cycle,” Moran said. “Valerian root and chamomile are typically consumed around the same time to promote relaxation. Magnesium supplements can be taken in the evening, preferably with food, to support sleep quality.”

Generally, a supplement package should include a detailed label with instructions on when to take the supplement and how much to take.

“The majority of sleep supplements, when used correctly, are often safe for most healthy individuals, but there are certainly exceptions,” Benavides said.

“Pregnant or breastfeeding individuals, children, and people with underlying health conditions or who take other medications should exercise caution,” Moran agreed. “Because sleep supplements are not FDA-approved for sleep, their safety and effectiveness are not guaranteed. This lack of regulation can lead to inconsistent effectiveness, contamination, and potential health risks. Consult your healthcare provider before using sleep supplements. “Essential to ensure it is appropriate for your health conditions.”

Both experts stress the importance of speaking with a doctor before taking sleep supplements, especially if you are in the demographics listed above, have medical allergies or are experiencing behavioral health complications. While sleep supplements may be beneficial for many people in the right circumstances, these aids can also come with risks and complications. Before making a medical decision, always speak with your health care professional.

Bottom line

Ultimately, the best Sleep supplements Because you may differ from what works for a friend or family member. Everyone’s body is different, and although there are many overlaps in response, people can experience very different levels of effect, even from basic sleep supplements.

Before starting a new sleep supplement, talk with your healthcare professional to make sure it’s the right choice for you. Our experts say not to mix sleep supplements unless specifically directed to do so by a medical professional. The downsides and risks of lack of sleep are so serious in and of themselves that seeking medical help regarding sleep may be perfectly reasonable, but it is essential to do so as safely as possible. This means talking with your health care provider before deciding on sleep aids or pills.