Many natural supplements are available that may help improve sleep, though it's important to consult your doctor before starting any new supplement, especially if you have existing health conditions or are taking other medications. Natural supplements are not as strictly regulated as medications, so it's essential to be a discerning consumer and ensure products are high-quality and third-party certified.
Here are some commonly used supplements for sleep:
* Melatonin This hormone is naturally produced by your body and signals when it's time to sleep. Melatonin supplements can be helpful for issues like jet lag, difficulty falling asleep, and improving overall sleep quality, particularly for older adults or those with certain sleep disorders. Typical doses range from 1-3 milligrams taken about 2 hours before bedtime.
* Magnesium This mineral is involved in muscle relaxation and stress reduction, and low levels can make it harder to fall or stay asleep. Magnesium supplements may benefit older adults with insomnia and those with restless legs syndrome. Magnesium glycinate is often recommended for better tolerance and effectiveness for insomnia. The recommended daily allowance for adults is between 310-420 mg.
* Valerian Root This herbal sleep aid has been used for hundreds of years. Some evidence suggests that taking 300 to 600 milligrams of valerian up to an hour before bedtime can help people fall asleep and improve sleep quality. However, in a small percentage of people, valerian can have the opposite effect and cause sleeplessness.
* Glycine This amino acid may improve sleep quality and reduce daytime sleepiness by supporting circadian rhythms and facilitating a slight drop in body temperature. Doses as low as 3 grams can be effective, and up to 30 grams daily appears to have few side effects.
* L-Theanine Found in green tea, L-theanine can help with relaxation and may improve sleep without causing daytime drowsiness. Consuming up to 200 mg per day appears safe for most people. It may be even more effective when combined with GABA or magnesium.
* Chamomile Often consumed as a tea, chamomile has a calming effect and may help with sleep, though studies on its effectiveness for insomnia are conflicting.
* Hops Hops are a natural sedative that can calm nerves, lower body temperature, and aid sleep. They may be more effective when combined with valerian.
* Passionflower This herb is popular for treating anxiety and insomnia due to its calming effects.
* Tart Cherry Juice Small studies indicate that tart cherry juice may improve sleep and reduce insomnia.
* Tryptophan An essential amino acid, tryptophan is a precursor to serotonin and melatonin, both involved in sleep regulation.
* Vitamin D Some evidence suggests vitamin D plays a role in circadian rhythms, and deficiency can increase the risk of sleep disorders.
It's important to remember that while these supplements can be helpful, they are not a substitute for good sleep hygiene and habits.