Many people struggle with sleep-related issues, which can significantly impact their quality of life.
While many factors affect sleep quality, including stress, diet, and lifestyle, supplements can help you fall asleep quicker and improve sleep quality. Let’s look at five research-backed supplements that promote better sleep.
Melatonin is a hormone the brain produces in response to darkness and regulates our 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.
A review of studies found strong evidence that it has a “meaningful effect” on human 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 like melatonin to help sleep.
The first is age. An AASM health advisory recommends 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,” said Dasgupta. “There are better and more effective options, like cognitive behavioral therapy for insomnia (CBT-I) to address long-term sleep issues.”
Magnesium plays a vital role in many bodily functions, including regulating the nervous system. About 60 percent of American adults don’t meet the recommended daily intake and 45 percent are deficient.
A systematic review of randomized, controlled trials found 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 magnesium may help promote better sleep by increasing mental and physical relaxation.
If you try magnesium to improve sleep, remember that this mineral can have adverse effects in large doses. These include nausea, abdominal cramping, and diarrhea.
Magnesium supplements could also interact with certain antibiotics, like quinolone, tetracycline, nitrofurantoin, and other medicines.
Valerian root has been used for centuries to promote relaxation and relieve anxiety, and it is 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-reducing effects.
However, according to the National Center for Complementary and Integrative Health, it’s important to note that valerian can cause drowsiness and should not be taken with alcohol or other sedative medications, though it has been used safely in studies lasting up to 28 days.
“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 you shouldn’t use it if you’re sensitive to ragweed or chrysanthemums, as allergies have been reported. This is because valerian is, like ragweed and chrysanthemums, a member of a family of plants called asterids that can cause an allergic reaction.
The National Center for Complementary and Integrative Health warns that valerian can have side effects, including headaches, stomach upset, mental dullness, and even excitability. In addition, some people may feel drowsy in the morning after taking valerian, especially at higher doses, and 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 (FDA) 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 is an herb commonly used for its calming and relaxing properties, and often used in aromatherapy, as the scent is believed to promote relaxation and improve sleep quality.
While relatively few studies support lavender oil as a sleep aid, the evidence they found is compelling.
A 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 to a placebo.
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 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 may help improve mood and sleep.
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, and recommended that we:
“Going to bed and waking up at the same time each day is particularly important,” Dasgupta continued. He also recommended using online tools, like the AASM Bedtime Calculator, to help determine how much sleep you need based on your age and when you need to wake up.
However, for those experiencing more severe sleep issues like chronic insomnia or sleep apnea, he advised speaking with your doctor, who may refer you to a sleep specialist. It’s also important to speak with your doctor if you decide to use supplements to improve your sleep. A health care provider can help you determine the appropriate dosage and ensure the supplements are safe.