Do sleep supplements really work? This is what experts say

A good night’s sleep can make or break your success the next day, but it’s nearly impossible to guarantee. Most of us have heard of different strategies to help with sleep, including trying sleep supplements like melatonin, magnesium, chamomile, and more. So, how effective are these sleep supplements? Can they really differentiate between a bad night’s rest and a good night’s rest? We spoke to two highly qualified sleep experts to find out for sure.

Popular sleep supplements

There are several popular sleep supplements that are readily available, although their effectiveness varies from person to person. Sleep supplements are different from over-the-counter sleeping pills. First, supplements are not regulated by the FDA, while sleeping pills are. Not only that, sleep supplements tend to focus on natural ingredients, while sleeping pills often have a mix of natural and synthetic ingredients, often including antihistamines. In short, these supplements are less regulated but are often more natural sleep aids.

Co-founder and CEO Andres Moran said complete sleepSome of the more popular sleep supplements include “Melatonin, magnesium, valerian root, chamomile, L-theanine, GABA (gamma-aminobutyric acid), 5-HTP (5-hydroxytryptophan), and lavender” .

Another of our experts, Dr. David BenavidezMD, clinical medicine lecturer Harvard Medical Schoolexpanding our list: “…(and) L-tryptophan, a protein ingredient known for the post-Thanksgiving turkey sleep surge. While THC is not technically a supplement, it is As its legality continues to increase, so does THC, which has become a particularly growing substance of choice.” He also noted that while many people use cannabis as a sleep aid, it may affect the quality of your sleep. “…Current research suggests that it may help some people fall asleep faster, but often disrupts a person’s REM cycle, thereby reducing sleep quality. This effect may lead to poor daytime functioning and objective rest quality. ”

Between our two experts, we began to see how widespread interest in quality sleep is, and how challenging this goal is for many people.

Which sleep aids are most effective?

Determining which sleep aid is most effective can be tricky because supplements are largely unregulated and more research on sleep and supplements is often needed. Benavidez highlighted significant differences in how ingredients in sleep supplements are reported and labeled.

“In a Learning in 2017 Researchers published in the Journal of Clinical Sleep Medicine found that melatonin was present in amounts ranging from one-fifth to up to five times the labeled amount,” he said. “A subsequent study Published in JAMA 2023 It was found that of the 25 sleep gummy products analyzed, only three had melatonin levels that were reasonably within the advertised label amounts. ”

Inconsistent dosing of a supplement can greatly impact its efficacy and the ability to test its effectiveness. Additionally, people tend to respond differently to sleep supplements, and the best type and dosage varies from person to person.

Ultimately, using melatonin and magnesium for sleep appears to be the most medically supported out there compared to other sleep supplements.

“It’s worth noting that while melatonin may not be the best solution for treating insomnia, it is often considered the gold standard for helping manage circadian rhythm sleep disorders such as jet lag and shift work. Likewise, magnesium in the study It also shows some promise, although the quality of the evidence is lower,” Benavidez said.

Still, both experts recommend talking to your doctor or medical professional before starting a sleep aid procedure.

Which sleep supplements should you avoid? “While many sleep supplements are safe for short-term use, some may pose health risks or interact with medications,” says Moran. “For example, kava has been linked to severe liver damage and is generally not recommended. Ashwagandha may interact with medications that treat blood sugar, blood pressure, and thyroid function. People with kidney or liver disease or those who are pregnant should be cautious ”

“this American Academy of Sleep Medicine Healthcare providers are advised not to routinely recommend melatonin, L-tryptophan, or valerian for the treatment of insomnia, describing insufficient evidence of efficacy rather than blaming safety concerns,” Benavidez added.

When to take sleep supplements

The best time to take a sleep supplement depends on the type of supplement.

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

Generally speaking, supplement packaging should include detailed labeling explaining when to take the supplement and how much to take.

“Most sleep supplements, when used appropriately, are generally safe for most healthy people, but there are certainly exceptions,” Benavidez said.

“People who are pregnant or breastfeeding, children, and people with underlying health conditions or taking other medications should exercise caution,” Moran agreed. “Because sleep supplements are not FDA-approved for sleep, their safety and effectiveness cannot be guaranteed. Lack of regulation may lead to inconsistent effectiveness, contamination, and potential health risks. Consult a healthcare provider before using sleep supplements It is important to ensure their effectiveness is appropriate for your health. ”

Both experts stressed the importance of talking to your doctor before taking sleep supplements, especially if you fall into one of these groups, have drug allergies, or experience behavioral health complications. While sleep supplements may be helpful to many people in the right circumstances, these aids can also come with risks and complications. Always consult a health care professional before making medical decisions.

bottom line

Ultimately, the sleep supplement that works best for you may not be the same as what works for a friend or family member. Everyone’s body is different, and while there’s a lot of overlap in responses, people can experience very different levels of effects from even a basic sleep supplement.

Before starting a new sleep supplement, talk to a health care professional to make sure it’s the right choice for you. Our experts say don’t mix sleep supplements unless specifically directed by a medical professional. The disadvantages and risks of poor sleep are dangerous enough on their own that seeking medical help for sleep may be perfectly reasonable, but it’s crucial to do so as safely as possible. This means talking to a health care provider before deciding to use sleep aids or medications.