Many people struggle with sleep-related issues, which can significantly affect their quality of life.
Many factors impact sleep quality, including stress, diet, and lifestyle. In some cases, supplements can help induce sleep and improve sleep quality. Let’s look at five research-backed supplements that promote better sleep.
Melatonin: A Popular Natural Sleep Aid
Melatonin is a hormone the brain produces in response to darkness. It regulates the sleep-wake cycles.Often called the “sleep hormone,” melatonin supplements help people fall asleep faster and stay asleep longer. Melatonin is frequently used to treat jet lag by resetting the body clock after traveling to different time zones.
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review of studies found strong evidence that it has a “meaningful effect” on sleep.
Evidence-based recommendations by the American Academy of Sleep Medicine (AASM) suggest that properly timed use of the supplement can be a treatment option for insomnia related to sleep timing, such as jet lag and shift work disorder.
AASM representative Dr. Rajkumar Dasgupta told The Epoch Times that there are two factors to consider before using a supplement such as melatonin to help sleep.
The first is age. An AASM
health advisory recommends that parents seek medical advice before giving melatonin to children or teens. Additionally, people should consider the condition and severity of insomnia being treated.
“For those with more serious sleep issues, like chronic insomnia, melatonin is not a recommended treatment,” Dasgupta said. “There are better and more effective options, like cognitive behavioral therapy for insomnia (CBT-I) to address long-term sleep issues.”
Magnesium: Improves Insomnia Symptoms
Magnesium plays a
vital role in many bodily functions, including regulating the nervous system. About 60 percent of U.S. adults don’t meet the
recommended daily intake, and 45 percent are deficient.
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systematic review published in BMC Complementary Medicine and Therapies looked at three randomized, controlled trials and found that magnesium improved sleep in older adults. Participants who were given a magnesium supplement fell asleep about 17 minutes faster than those who took a placebo.
The evidence “may support oral magnesium supplements (less than 1 gram quantities given up to three times a day) for insomnia symptoms,” the study authors concluded.
Other
research suggests that magnesium promotes better sleep by increasing mental and physical relaxation.
Remember that in large doses, this mineral can have adverse effects, such as nausea, abdominal cramping, and diarrhea.
Magnesium supplements could also interact
with certain antibiotics, such as quinolone, tetracycline, and nitrofurantoin, and
other medicines.
Valerian Root: Promotes Relaxation
Valerian root
has been used for centuries to promote relaxation and relieve anxiety. It’s also a natural remedy for insomnia and other sleep-related problems.
Studies show that valerian root supplements improve sleep quality, reduce the time it takes to fall asleep, and increase total sleep time. A
systematic review of studies found that the significant benefits of using valerian root were sleep promotion and anxiety reduction.
“It is considered safe in most instances with little known side effects,” said Dr. Thomas Kilkenny, director of the Institute of Sleep Medicine at Northwell Staten Island University Hospital in New York.
However, he cautioned that people sensitive to ragweed or chrysanthemums shouldn’t use it, as valerian is a member of the same family of plants,
asterids, that can cause an allergic reaction.
The National Center for Complementary and Integrative Health warns that valerian can have side effects, including headache, upset stomach, mental dullness, and even excitability. In addition, some people may feel drowsy in the morning after taking valerian, especially at higher doses. Others may experience dry mouth or vivid dreams.
Kilkenny cautioned that one of the biggest concerns is that the U.S. Food and Drug Administration doesn’t regulate these supplements.
“So there’s really no way to know if a pill contains exactly what the manufacturer claims,” he said. “Make sure the herbal aide does not interact with any medications you may be taking by speaking to the pharmacist or your physician.”
Lavender: Calms and Relaxes
Lavender is an herb commonly used for its calming and relaxing properties, and it’s often used
in aromatherapy, as the scent is believed to promote relaxation and improve sleep quality.
Although relatively
few studies support lavender oil as a sleep aid, the evidence they found is compelling.
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randomized, controlled trial involving 79 college students with self-reported sleep issues found that the group that used lavender while practicing
good sleep hygiene experienced improved sleep quality. The group that practiced good sleep hygiene alone also saw improved sleep, but to a lesser degree.
Another
randomized, controlled trial with 52 patients with Type 2 diabetes and insomnia found that inhaled lavender significantly improved sleep compared with a placebo.
Vitamin D: Regulates Sleep/Wake Cycle
Vitamin D is an essential nutrient that plays a vital role in many bodily functions, including
regulating sleep-wake cycles, according to a 2022 Nutrients systematic review.
Research suggests that
vitamin D deficiency is linked to poor sleep quality and sleep-related disorders. Theories regarding how vitamin D affects sleep include the presence of vitamin D receptors on regions of the brainstem known to be “pacemaker cells” that play an essential role in sleep regulation, according to the Nutrients review.
Another
study finds that vitamin D plays a role in melatonin regulation and suggests that increasing vitamin D intake improves mood and sleep.
One of the best ways to get vitamin D and improve sleep quality is to get sunshine first thing in the morning.
Try This Before Using Sleep Supplements
Dasgupta said there are several strategies people can use to improve their nightly sleep.“First, establish a sleep routine by focusing on the things you can control, like your habits and environment,” he said. Dasgupta also recommended:
- Avoiding caffeine in the evening
- Putting away electronics 30 minutes before bedtime
- Keeping the bedroom cool, quiet, and dark
“Going to bed and waking up at the same time each day is particularly important,” Dasgupta said. He also recommended using online tools, such as the
AASM Bedtime Calculator, to help determine how much sleep you need based on your age and when you need to wake up.
However, he advised that those experiencing more severe sleep issues, such as chronic insomnia or sleep apnea, speak with a doctor, who may refer them to a sleep specialist. It’s also important to speak with a doctor before using supplements to improve sleep. A health care provider can help determine the appropriate dosage and ensure that the supplements are safe.
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