Herbie Murray
Sleep supplements are easily accessible over the counter and are often preferred for their natural ingredients and fewer side effects compared to prescription sleep medications. However, the question of whether they work is more complex. While melatonin, a hormone that regulates sleep, is a popular choice, it may not be effective for everyone. Other supplements such as CBD, valerian, and chamomile are also available, but evidence of their effectiveness is limited. Experts suggest that behavioural changes, such as maintaining a sleep schedule and creating a restful environment, are often a better solution for improving sleep.
| Characteristics | Values |
|---|---|
| Effectiveness | There is little evidence that sleep supplements are effective. |
| Safety | Sleep supplements are considered fairly safe in the short term, but they can have side effects and interact with other drugs. |
| Natural alternatives | Experts say that making behavioural changes is a better way to get more rest. |
| Medical advice | You should check with your healthcare provider before taking sleep supplements, especially if you are pregnant, breastfeeding, or have an existing condition or medication. |
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What You'll Learn
Melatonin supplements may help with insomnia and jet lag
Melatonin is a hormone that is produced by your body. It doesn't make you sleep, but as melatonin levels rise in the evening, it puts you into a state of quiet wakefulness that helps promote sleep. Most people's bodies produce enough melatonin for sleep on their own. However, melatonin supplements may be helpful for people who have trouble sleeping, in part because they may increase low levels of melatonin.
Research suggests that melatonin supplements can reduce the time it takes to fall asleep, increase total sleep time, and improve sleep quality. One study found that a relatively low, over-the-counter dose of melatonin was enough to improve nighttime sleep without causing drowsiness the next day. Some research suggests that melatonin supplements may also provide some relief from insomnia and jet lag. Melatonin is considered safe for short-term use, although you should still speak to your doctor before using it.
If you are experiencing insomnia, you may want to try melatonin for sleep if you have difficulty for more than one or two nights. A supplement may help people with insomnia fall asleep slightly faster, and may have bigger benefits for those with delayed sleep phase syndrome—falling asleep very late and waking up late the next day. It is recommended to take 1 to 3 milligrams two hours before bedtime.
Melatonin has been extensively studied as a treatment for jet lag, and much of the research has been positive. If you are taking melatonin to ease jet lag, try taking melatonin two hours before your bedtime at your destination, starting a few days before your trip. You can also adjust your sleep-wake schedule to be in sync with your new time zone by staying awake when you reach your destination and delaying sleep until your usual bedtime in the new time zone. While traveling, particularly if you’re traveling to a time zone where the local time is ahead of your time, plan to take melatonin at the local time before you go to bed. If you’re traveling westward, melatonin may be less useful for trying to adapt to an earlier clock time.
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Melatonin may not be effective for everyone
Melatonin is a hormone naturally produced by the body that plays a role in regulating sleep. While melatonin supplements are popular among those who have trouble sleeping, they may not be effective for everyone.
Firstly, melatonin supplements may not be effective for those with insomnia. Dr. Bertisch states that "several randomised clinical trials have shown that melatonin is not effective for insomnia". Instead, she suggests that melatonin may be more helpful for circadian rhythm disorders, such as jet lag.
Additionally, melatonin supplements should not be the first or only remedy for sleep issues. Buenaver, a sleep expert, recommends that if melatonin isn't helping after one to two weeks, individuals should stop using it and consult their healthcare provider. Melatonin is generally considered safe for short-term use, but it can interact with certain medications and may not be suitable for those with specific health conditions. For example, those who are pregnant, breastfeeding, or have an autoimmune disorder, seizure disorder, or depression should avoid taking melatonin.
Moreover, the effectiveness of melatonin supplements may depend on individual differences. Most people's bodies produce enough melatonin for sleep, and sleep difficulties can often be addressed by making behavioural changes and improving sleep habits. Experts suggest that instead of relying solely on supplements, individuals should focus on creating a solid foundation for good health through proper nutrition, daily exercise, and good sleep practices.
In conclusion, while melatonin supplements may be helpful for some individuals, they may not be effective for everyone. It is important to consult a healthcare professional before taking any sleep supplements to determine the most suitable approach for addressing sleep issues.
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CBD may improve sleep, but more evidence is needed
Sleep supplements, such as cannabidiol (CBD), melatonin, valerian, and chamomile, are often touted as a way to get a better night's sleep. However, there is little evidence that they are effective, and experts recommend making behavioural changes instead.
CBD, derived from the hemp plant, is a non-psychoactive compound that does not produce a "high". It is commonly used to treat anxiety, pain, and epilepsy, and is also being explored as a potential sleep aid. Some people report improved sleep after taking CBD, and research has shown that it can extend sleep duration. However, the mechanism behind this is unclear, and more research is needed to understand how CBD affects sleep and memory consolidation.
While some evidence suggests that CBD may improve sleep, the results are mixed. Some experts believe that any improvements in sleep may be related to CBD's ability to relieve anxiety, stress, and pain, which are all factors that can contribute to sleep disturbances. For example, insomnia is a common side effect of anxiety disorders, and CBD's ability to address anxiety may indirectly improve sleep.
Additionally, it is important to note that the effectiveness of CBD for sleep may depend on the dosage. While some evidence suggests that higher doses may be more beneficial, it is generally recommended that individuals start with a low dose and gradually increase it. This is especially important for first-time users to ensure that they do not experience any adverse effects.
In conclusion, while CBD may offer some benefits for improving sleep, more research is needed to fully understand its effects on sleep and memory. Individuals considering the use of CBD for sleep should consult with their healthcare provider to ensure they are making an informed decision and to determine the appropriate dosage.
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Valerian has a natural calming effect on the nervous system
Valerian is an herb native to Europe and parts of Asia. It has been used to promote relaxation and sleep since the second century A.D. and became popular in Europe in the 17th century. It is generally regarded as safe, with most studies showing no harmful effects on fertility or fetal development. However, experts advise pregnant and nursing women to avoid taking it.
Valerian root has a long history of use as a sedative, and it seems to act like a sedative in the brain and nervous system. It has a strong, sharp odour and is often combined with other calming herbs, such as passionflower, hops, lemon balm, skullcap, and kava, to mask the scent. However, kava has been associated with liver damage, so it is important to avoid it.
Valerian contains compounds that may promote calmness by increasing the amount of gamma-aminobutyric acid (GABA) in the body. GABA is a chemical that helps regulate nerve cells and has a calming effect on anxiety. Drugs such as alprazolam (Xanax) and diazepam (Valium) also work by increasing GABA levels in the brain, and researchers believe valerian may have a similar but weaker effect. Additionally, valerian may interact with receptors for serotonin and adenosine, chemicals that play important roles in regulating sleep and mood.
Several studies have shown that valerian can improve sleep quality. A 2020 review of 60 studies concluded that valerian could be a safe and effective treatment to promote sleep and prevent associated disorders. A 2011 study found that valerian improved sleep quality in 100 postmenopausal women experiencing insomnia, and a 2017 study showed that valerian reduced the time it takes to fall asleep and improved sleep quality in people with sleep disturbances. However, not all studies have found positive effects, and one review suggested that valerian is probably not effective in treating insomnia. Thus, the evidence for valerian's effectiveness in improving sleep remains contradictory.
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Sleep supplements are not always safe and may have side effects
While melatonin is a hormone naturally produced by the body to promote sleep, melatonin supplements may not be suitable for everyone. Melatonin supplements are known to interact with certain drugs, including those used to prevent seizures and manage high blood pressure, diabetes, and immunosuppression. As such, individuals with diabetes, high blood pressure, seizure disorders, or depression should not use melatonin. Additionally, melatonin supplements may cause side effects such as daytime sleepiness and tiredness after waking.
Over-the-counter (OTC) sleep supplements often contain antihistamines, which can cause drowsiness. While natural sleep supplements are generally preferred due to their fewer side effects compared to prescription sleep medications, they can still have adverse effects. For example, some dietary supplements can be toxic at high doses, and certain sleep aids can cause drowsiness, which may be unsafe if you need to drive or perform tasks requiring alertness.
Prescription sleeping pills are generally stronger than OTC options and are not typically recommended for long-term use due to the risk of dependence and addiction. Benzodiazepines, a type of prescription sleeping pill, can be addictive and lead to substance use disorders. Z-drugs, another type of prescription sleep aid, have been associated with dangerous behaviors such as sleepwalking, eating, talking, and even driving while mostly asleep. These behaviors often occur without the individual's knowledge, and the risk of harm is heightened.
Overall, while sleep supplements may provide temporary relief from sleep difficulties, they are not always safe and may have side effects. It is crucial to consult a healthcare professional before taking any sleep supplement to ensure they are suitable for your specific needs and conditions.
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Frequently asked questions
Sleep supplements may work for some people, but they are not a cure-all for sleep problems. Melatonin, a hormone that your body produces naturally, is a common ingredient in sleep supplements. It can help reduce the time it takes to fall asleep, increase total sleep time, and improve sleep quality. However, melatonin supplements are not effective for everyone and should be used alongside behavioural changes and good sleep habits. Other natural sleep supplements include valerian, which has a calming effect on the nervous system, and cannabidiol (CBD), which may improve sleep.
While natural sleep supplements tend to have fewer side effects than prescription sleep medications, they can still cause issues such as daytime sleepiness and tiredness. Additionally, sleep supplements can interact with certain drugs, including those for seizures, high blood pressure, diabetes, and immunosuppression. It is important to consult your doctor before taking any sleep supplement to ensure it is safe for you and will not interfere with any medications you are taking.
Sleep supplements are generally considered safe for short-term use, but their long-term effects are less understood. Melatonin supplements, for example, are safe for most people to take nightly for one to two months. However, it is recommended that you stop taking them after this period and assess your sleep quality without them. Additionally, melatonin supplements should not be taken by those who are pregnant or breastfeeding or those with certain health conditions, such as autoimmune disorders or depression.
