Gina Johnson
Sleep vitamins and supplements are a popular choice for those struggling to get a good night's rest. From melatonin and magnesium to chamomile and valerian, there is a wide array of options available over the counter that claim to promote better sleep. However, the effectiveness of these supplements is questionable, with experts suggesting that behavioural changes and improving sleep hygiene are more beneficial for improving sleep quality.
| Characteristics | Values |
|---|---|
| Popularity | Sleep vitamins are popular, with 3 million Americans using melatonin sleep aids in 2012. |
| Natural production | The body produces melatonin naturally, with levels rising in the evening to promote sleep. |
| Effectiveness | There is limited evidence for the effectiveness of some sleep supplements, and evidence against others. |
| Side effects | Some sleep aids cause drowsiness, which may be unsafe if you need to drive or perform tasks that require alertness. |
| Safety | Natural sleep aids are not regulated as strictly as medications and may not be safe for everyone. |
| Circadian rhythm | Melatonin plays a role in regulating the body's circadian rhythm and 24-hour sleep-wake cycles. |
| Behavioural changes | Experts suggest that making behavioural changes and improving sleep hygiene is a better way to improve sleep than taking supplements. |
| Natural sleep aids | Examples include lavender, magnesium, glycine, chamomile, and valerian. |
| Over-the-counter options | Diphenhydramine and doxylamine succinate are antihistamines sold over the counter that are sometimes used as sleep aids. |
| Prescription | Melatonin is available by prescription and is used to treat short-term sleep problems in people aged 55 and over. |
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What You'll Learn
Natural sleep aids, such as lavender, magnesium, melatonin, and chamomile
Natural sleep aids such as lavender, magnesium, melatonin, and chamomile can help improve sleep quality.
Lavender essential oil, when inhaled, has been found to improve sleep quality. In a clinical trial, participants who wore a lavender inhalation patch reported better sleep quality than those who did not.
Magnesium is a mineral that is naturally present in many foods and is also available as a supplement. It is believed to promote better sleep by reducing the stress hormone cortisol, increasing melatonin, and regulating neurotransmitters in the central nervous system.
Melatonin is a naturally occurring hormone in the body that rises in the evening, promoting sleepiness. Melatonin supplements are popular among those experiencing insomnia, jet lag, or those who need to adjust their sleep schedules. However, it is recommended to first try to optimize natural melatonin production by keeping lights low before bed and minimizing exposure to blue and green light from electronic devices.
Chamomile has been found to improve sleep quality in clinical trials. It helps with falling asleep more easily and staying asleep, without affecting the total duration of sleep.
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The effectiveness of sleep supplements
Sleep supplements are a popular choice for treating mild to severe sleep problems. However, their effectiveness is questionable, with experts suggesting that behavioural changes are a more effective way to improve sleep quality.
There is a wide range of over-the-counter sleep supplements available, including cannabidiol (CBD), synthetic melatonin, valerian, chamomile, magnesium, and glycine. While these supplements are easily accessible, the evidence supporting their effectiveness is limited. Dr Suzanne Bertisch, clinical director of Behavioral Sleep Medicine at Harvard-affiliated Brigham and Women's Hospital, states that "there is limited evidence for some of these supplements, and evidence against the use of others".
For example, while valerian is one of the most well-studied sleep supplements, the data show no significant benefits for insomnia. Similarly, chamomile has been used to promote sleep for ages, but there is a lack of studies supporting its effectiveness. Melatonin, a hormone that plays a crucial role in regulating sleep, has shown some promise in treating circadian rhythm disorders like jet lag. However, several clinical trials have found it to be ineffective for insomnia.
Additionally, side effects associated with sleep supplements should be considered. Some natural sleep aids can cause drowsiness, which may be unsafe if individuals need to drive or perform tasks requiring alertness. It is recommended to consult a medical professional before taking any sleep supplement, as they can advise on potential interactions with existing conditions, medications, or allergies.
Overall, while sleep supplements offer a tempting solution to sleep struggles, their effectiveness is uncertain. Making behavioural changes and improving sleep hygiene may be a more successful approach to getting a good night's rest.
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The side effects of sleep supplements
While sleep supplements are widely available, they should be approached with caution. Firstly, it is important to note that natural does not always mean safe. Many supplements can cause adverse reactions in people with certain allergies, conditions, or those taking other medications. It is always best to consult a doctor before taking any new supplement.
Some sleep supplements have been found to cause drowsiness, which can be dangerous if you need to drive or operate machinery. Other side effects of sleep supplements include digestive issues such as constipation, diarrhea, gas, heartburn, and nausea. They can also cause muscle weakness, worsen snoring and sleep apnea, and even cause a hangover effect the next day, with people reporting feeling muddled, dizzy, and experiencing balance problems.
Supplements can also cause dependency, with some people experiencing rebound insomnia when they stop taking them. This is when insomnia comes back worse than before. It is important to note that sleep supplements are not regulated in the same way as medications, so it is essential to choose a reputable brand and product that has been independently tested for safety.
Additionally, certain groups of people should be especially cautious when considering sleep supplements. For example, older adults may experience more side effects, and those with kidney or liver issues should avoid certain supplements altogether. Pregnant or nursing women should also be cautious, as there is little research to confirm the safety of supplements during these life stages.
Overall, while sleep supplements may offer a short-term solution to sleep troubles, they are not a long-term fix. Experts suggest that behavioral changes and changes to daily routines and habits are more effective ways to improve sleep quality.
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Blue-light filters and their impact on melatonin production
Blue light is a wavelength of light often emitted by electronic devices and artificial lights. While exposure to light of any colour can affect the body's natural sleep-and-wake cycle, or circadian rhythm, blue light has the largest impact. This is because blue light suppresses the body's release of melatonin, a hormone that makes us feel drowsy. During the day, blue light is beneficial as it improves performance and attention, and tunes our circadian rhythms, setting us up for a better night's sleep after the sun sets. However, in the evening, blue light exposure disrupts our circadian rhythms, leaving us feeling alert when we should be feeling tired.
Chronic misalignment of circadian rhythms can lead to negative health impacts. Research shows that it may contribute to the development of cancer, diabetes, heart disease, and obesity. As a result, it is important to reduce blue light exposure at night. Blue-light-filtering apps can be installed on smartphones, tablets, and computer screens to reduce blue light exposure. Alternatively, blue light-blocking glasses can be worn, or lamps that emit red or orange light can be used instead of bright blue light.
While there are over-the-counter sleep supplements available, such as synthetic melatonin, experts say that making behavioural changes is a more effective way to improve sleep quality. Melatonin is a hormone produced at night by the brain, which plays a significant role in regulating sleep. A sleep expert suggests that, to make the most of your natural melatonin production, you should keep the lights low in the evening, and expose yourself to lots of bright light during the day. This will boost your ability to sleep at night, as well as your mood and alertness during the day.
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Behavioural changes to improve sleep
Behavioural changes can be highly effective in improving sleep, especially for those suffering from insomnia. Insomnia is a clinical term for those who experience difficulty falling asleep or maintaining sleep and it is a common sleep disorder, with around 43% of Americans reporting they rarely or never get a good night's sleep.
Exercise
Exercise is a well-known promoter of good sleep. Acute and chronic exercise have both been linked to significant sleep improvements, especially for those with insomnia. Moderate-intensity physical activity has been shown to be beneficial for adults in particular. It is important to exercise earlier in the day, as exercising too late can cause arousal that may prevent sleep. Moderate physical fatigue can be relaxing, but excessive fatigue may cause aches and pains that interfere with sleep.
Reduce Stimulation
It is important to reduce environmental stimulation at bedtime. This includes reducing lighting, avoiding noise, and disconnecting from phones and other electronics. It is also important to avoid caffeinated drinks in the afternoon and evening. A consistent sleep/wake schedule is beneficial, even on weekends, as this helps to maintain the body's circadian rhythm.
Sleep Hygiene
Sleep hygiene refers to habits and practices that promote good sleep. This includes a set bedtime routine, a consistent sleep/wake time, and limiting naps after 4 pm. It is also beneficial to sleep in the same place every night, so that your body associates that place with sleep.
Cognitive Behavioural Therapy
Cognitive-behavioural therapy is a recommended treatment for insomnia, and it has been shown to be more effective than sleeping pills. This therapy helps to address the behavioural practices that maintain sleep difficulties, such as worrying about sleeplessness. Relaxation training, stimulus control therapy, sleep restriction therapy, and paradoxical intention therapy are also recommended behavioural interventions for insomnia.
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Frequently asked questions
Melatonin is a hormone that your brain produces in response to darkness. It helps with the timing of your circadian rhythms (24-hour internal clock) and with sleep.
Sleep vitamins work by helping to regulate your body's natural sleep cycle. They can also help to reduce the time it takes to fall asleep and improve sleep quality.
Yes, there are many natural sleep aids available, including lavender, magnesium, vitamin B, and valerian.
Yes, as with any supplement, there are potential side effects to sleep vitamins. Some people may experience confusion or sleepiness during the day, and in rare cases, some sleep aids can cause parasomnia, a disorder that can lead to dangerous behaviours while still mostly asleep.
No, sleep vitamins are not safe for everyone. It is important to consult your doctor before taking any sleep vitamins or supplements, especially if you have certain allergies, medical conditions, or are taking other medications.
