Gina Johnson
Sleep supplements are easily accessible over the counter and online, and they promise to help people who struggle with sleep. However, it is recommended that you consult a healthcare provider before taking them, as they can interfere with other medications or make health conditions worse. Prescription sleeping pills are stronger than over-the-counter ones, but they are not a cure for insomnia and can be addictive. Natural sleep supplements such as melatonin, valerian, and chamomile are popular alternatives, but there is little evidence that they are effective. Experts suggest that making behavioural changes, such as improving sleep habits and creating a restful environment, is a better way to improve sleep.
| Characteristics | Values |
|---|---|
| Types of sleep supplements | Melatonin, cannabidiol (CBD), valerian, chamomile, barbiturates, benzodiazepines, Z-drugs (e.g. zolpidem, eszopiclone), antihistamines |
| How they work | Melatonin is a hormone produced by the body that promotes sleep by putting you into a state of quiet wakefulness. Cannabidiol (CBD) may improve sleep by making the user feel calm or mellow. Valerian has a natural calming effect on the nervous system. Antihistamines block histamines, which cause alertness. Benzodiazepines stimulate the chemical GABA in the brain, leading to sedation, muscle relaxation, and reduced anxiety. Z-drugs slow down brain activity. |
| Effectiveness | There is little evidence that sleep supplements are effective in improving sleep. Experts recommend making behavioral changes, such as improving sleep habits and engaging in healthy lifestyle activities, as a better way to get more rest. |
| Safety | Melatonin supplements are generally considered safe and well-tolerated in the short term and may be helpful for people with insomnia, jet lag, or delayed sleep phase syndrome. However, they can cause side effects such as drowsiness, headaches, and vivid dreams or nightmares. Melatonin supplements are not regulated by the U.S. Food and Drug Administration, so there may be concerns about their safety and accuracy in dosing. Benzodiazepines can be addictive and lead to substance use disorders. |
| Precautions | Do not use melatonin if you are pregnant, breastfeeding, or have certain medical conditions such as an autoimmune disorder, seizure disorder, or depression. Melatonin can interact with certain medications, including those for high blood pressure, diabetes, seizures, and immunosuppression. Always consult with a healthcare professional before taking any sleep supplement to ensure they are safe for you. |
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What You'll Learn
- Melatonin supplements are a popular sleep aid that can help reset your sleep-wake cycle
- Valerian supplements have a natural calming effect on your nervous system
- Over-the-counter sleep aids often contain antihistamines, which can cause drowsiness
- Prescription sleeping pills are stronger than over-the-counter ones and are typically only prescribed for short-term relief
- Cannabidiol (CBD) is derived from the marijuana or hemp plant and may promote sleep by making users feel calm
Melatonin supplements are a popular sleep aid that can help reset your sleep-wake cycle
Melatonin is a hormone that is naturally produced by the body in the evening as the sun goes down. This causes a gradual increase in sleepiness, helping a person stay asleep through the night. Melatonin supplements are synthetic versions of this natural hormone and are often used as a sleep aid. Melatonin supplements are popular and easily accessible over the counter, with nearly two-thirds of American adults having tried them.
Supplemental melatonin can help reinforce the body's natural circadian rhythms and signal to the body that it is time to sleep. Melatonin supplements are therefore likely to benefit people with sleep disorders that affect their circadian rhythms, such as jet lag or delayed sleep-wake phase disorder. Research shows that melatonin supplements may help people with insomnia fall asleep faster and may be particularly beneficial for those with delayed sleep phase syndrome—falling asleep and waking up very late.
However, it is important to note that melatonin does not appear to help people stay asleep, so it may not be the best choice for those who experience frequent nighttime wakings. Melatonin supplements are generally safe for most people to take nightly for one to two months, but it is recommended to stop taking them after this period and assess your sleep. Melatonin supplements may also raise blood sugar levels and increase blood pressure for people taking certain medications, so it is important to consult your healthcare provider before taking them.
Experts say that making behavioural changes is a more effective way to improve sleep than taking supplements. This includes engaging in healthy lifestyle activities, such as exercising regularly, and practising good sleep habits like keeping your bedroom dark, quiet, and cool.
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Valerian supplements have a natural calming effect on your nervous system
Valerian supplements are derived from the roots or stems of a flowering plant native to Europe and Asia. It has been used as a traditional medicine since ancient Greek and Roman times to promote sleep and calmness.
Valerian is often combined with other sedating herbs, such as hops and lemon balm, to treat insomnia. Research suggests that taking valerian root may reduce the amount of time it takes to fall asleep, as well as improve sleep quality and quantity. However, not every study has found that valerian has a positive effect on sleep. One review of several studies found that valerian probably doesn't work to treat insomnia, so the evidence remains contradictory.
It is important to note that while valerian is generally regarded as safe, it may cause sleepiness and drowsiness, especially when taken in large amounts or in combination with alcohol. Additionally, valerian should be used with caution during pregnancy and breastfeeding, as there is limited research on its safety for these populations. It is always recommended to consult with a healthcare professional before taking any sleep supplement, including valerian.
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Over-the-counter sleep aids often contain antihistamines, which can cause drowsiness
Over-the-counter (OTC) sleep aids are easily accessible and can be purchased without a prescription. However, it is recommended that you consult a healthcare provider before taking them as they can interfere with other medications or aggravate certain health conditions. OTC sleep aids often contain antihistamines, which can cause drowsiness. Antihistamines work by blocking histamines, the substances in your body that cause alertness. Common ingredients in antihistamines include diphenhydramine and doxylamine.
OTC sleep aids that contain antihistamines are designed to treat allergies but can also induce drowsiness. It is important to note that while these medications may help with sleep, they should not be the primary solution for sleep problems. Dr. Zallek advises that it is better to address the underlying cause of sleep difficulties rather than relying solely on sleep aids.
Additionally, it is worth mentioning that natural sleep aids, such as melatonin, valerian, and chamomile, are also available as supplements. Melatonin is a hormone naturally produced by the body that helps regulate sleep. While melatonin supplements have gained popularity, there is mixed evidence regarding their effectiveness. Some studies suggest that melatonin supplements can reduce the time it takes to fall asleep, increase total sleep time, and improve sleep quality. However, other studies indicate that melatonin may not be effective for insomnia.
Valerian is another natural sleep aid that has a calming effect on the nervous system, promoting better sleep. Unlike prescription sleep medications, such as benzodiazepines, which can be addictive and carry a risk of substance use disorder, natural sleep aids offer a potentially safer alternative. Nevertheless, it is always advisable to consult a healthcare professional before taking any sleep supplements to ensure they are appropriate for your specific needs and conditions.
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Prescription sleeping pills are stronger than over-the-counter ones and are typically only prescribed for short-term relief
While over-the-counter sleep supplements are easily accessible, prescription sleeping pills are stronger and require a prescription from a healthcare provider. Providers generally do not recommend using prescription sleeping pills long-term due to the risk of dependence and addiction. Instead, they are typically prescribed for short-term relief only.
Over-the-counter sleep aids often contain antihistamines, which treat allergies but can also cause drowsiness. Common ingredients in antihistamines include diphenhydramine and doxylamine. It is important to note that while these supplements are readily available, it is advisable to check with a healthcare provider before taking them as they can interfere with other medications or aggravate existing health conditions.
Natural sleep supplements, such as melatonin, valerian, and chamomile, are also available over the counter. Melatonin is a hormone naturally produced by the body that helps regulate sleep. While melatonin supplements are popular, there is limited evidence of their effectiveness. Some studies suggest that melatonin may help people with insomnia fall asleep faster, improve sleep quality, and increase total sleep time. However, it is important to consult a healthcare professional to determine the appropriate dosage, as too high a dose can be dangerous and have side effects such as drowsiness and headaches.
Prescription sleeping pills, on the other hand, work differently from over-the-counter options. For example, Benzodiazepines stimulate a chemical in the brain called GABA, leading to sedation, muscle relaxation, and reduced anxiety. Z-drugs, another type of prescription sleep medication, work by slowing down brain activity. While these prescription medications can be effective for short-term relief, they also carry side effects and the risk of dependence, reinforcing the importance of careful consideration and consultation with a healthcare provider.
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Cannabidiol (CBD) is derived from the marijuana or hemp plant and may promote sleep by making users feel calm
Cannabidiol (CBD) is an active compound derived from the marijuana or hemp plant. Unlike tetrahydrocannabinol (THC), the primary psychoactive component of cannabis, CBD does not produce a high. However, it may induce a sense of calm or mellowness in the user.
CBD interacts with several receptors in the brain, including the serotonin system, which is known to regulate fear and anxiety-related behaviours. This calming effect on the nervous system can help reduce anxiety and improve sleep quality. Research indicates that CBD may be particularly beneficial for those with anxiety-related disorders, including panic disorder, social anxiety disorder, obsessive-compulsive disorder (OCD), and PTSD.
A 2022 review in European Psychiatry found that CBD, when taken in medium to high doses, helped increase the time it took for individuals to reach the rapid eye movement (REM) stage of the sleep cycle. Additionally, a study in Medicines compared the effects of raw, natural medical cannabis flower for insomnia treatment and found that higher CBD potency levels were associated with greater symptom relief compared to higher levels of THC. Participants with low levels of insomnia experienced worsening insomnia when consuming cannabis unless there were sufficiently high levels of CBD included.
CBD's effectiveness in treating insomnia and improving sleep may be due to its ability to increase levels of the sleep-promoting chemical adenosine while suppressing the brain's arousal system. This dual action can lead to feelings of sedation or sleepiness. However, it is important to note that the effects of CBD can vary among individuals, and more research is needed to fully understand its impact on sleep quality.
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Frequently asked questions
Melatonin, magnesium, chamomile, and valerian are some of the most common natural sleep supplements. Melatonin is a natural hormone that helps you fall asleep by regulating your body's sleep cycle. It is also available in pill form at pharmacies as an over-the-counter supplement.
Sleep supplements work in different ways depending on the type of supplement. Melatonin, for example, is a hormone that your body produces naturally. While it doesn't directly make you sleep, melatonin levels rise in the evening, putting you into a state of quiet wakefulness that helps promote sleep.
Sleep supplements are not FDA-approved, so their safety and efficacy are not guaranteed. Sleep supplements may have side effects and can interfere with other medications or make health conditions worse. It is important to consult a healthcare provider before using sleep supplements to ensure they are appropriate for your health circumstances.
