Many people experience occasional sleep difficulties and may seek natural remedies to help. Some commonly suggested supplements for sleep include melatonin, magnesium, valerian root, and ashwagandha. It's always a good idea to consult your doctor before starting any new supplement, as even natural aids can have side effects or interact with medications you may be taking.
Here's a closer look at some of these supplements:
Melatonin: This is a hormone your body naturally produces to regulate your sleep-wake cycle. Melatonin supplements can be helpful for issues like jet lag, difficulty falling asleep, or staying asleep. Typically, a dose of 1-3 milligrams taken two hours before bedtime is recommended. Some research suggests taking it 30-45 minutes before desired sleep time for a hypnotic effect, or three to four hours before to help regulate your sleep cycle. While generally considered safe for short-term use, side effects can include headache, dizziness, and nausea. Tart cherry juice is also a natural source of melatonin and may promote sounder, longer sleep.
Magnesium: This essential mineral can play a role in calming the nervous system and supporting GABA production, a neurotransmitter that promotes relaxation. Low magnesium levels can make it harder to fall or stay asleep. Studies suggest magnesium supplements may improve sleep quality, especially in older adults and those with restless legs syndrome. Recommended daily allowances for adults range from 310-320 milligrams for women and 400-420 milligrams for men. Magnesium glycinate and L-threonate are forms that may be particularly helpful for sleep. It's best to take magnesium about an hour before bed.
Valerian Root: This perennial plant has a long history as a sleep aid. It may help you achieve more sound sleep by increasing GABA levels, which enhance relaxation. While evidence is mixed, some studies suggest it can improve sleep quality and reduce the time it takes to fall asleep. A common dosage is 300-600 milligrams up to two hours before bed, or you can brew 2-3 grams of the dried root as a tea. Valerian is generally considered safe for short-term use, but can cause headaches or stomachaches. It should not be combined with alcohol or sedatives.
Ashwagandha: This adaptogenic herb has been used in traditional medicine for stress and anxiety reduction, which can interfere with sleep. Research indicates that ashwagandha supplements can help adults, with and without insomnia, fall asleep faster, improve sleep quality, and increase total sleep time. Benefits may be more noticeable with doses of 500-600 mg per day for at least 8 weeks. Ashwagandha's effects on sleep may be due to its influence on GABA receptors in the brain.