There are many people with sleeping problems. Only 42 percent say their sleep is good or very good, according to an October 2022 nationally representative survey of 2.084 U.S. adults by Consumer Reports.
So it's no wonder that so many people turn to supplements in the quest for a good night's sleep. Trying to sleep better is one of the top three reasons people say they use supplements according to a nationally representative Summer 2022 Consumer Reports survey of 3.070 U.S. adults. About 1 in 3 Americans say they have taken supplements to help them sleep better.
Melatonin was by far the most popular sleep supplement mentioned in our study. Cannabidiol (CBD) and magnesium rounded out the top three. Other vitamins and supplements, including valerian, iron, and vitamin D, are also sometimes touted as sleep aids. What do these drugs really do for a good night's sleep?
Melatonin
Your body works on an internal clock called the circadian rhythm. Melatonin, a naturally occurring hormone, helps signal your brain that it's time for bed. That's the idea behind using a melatonin supplement before bed. There's some evidence that taking melatonin can help people fall asleep about seven minutes faster on average, and studies show it's helpful for people with jet lag or a sleep disorder called delayed sleep phase syndrome. To avoid disrupting your body's natural production, high doses should not be taken for a long time.
CBD
Some people use this substance, a non-psychoactive derivative of hemp or marijuana, to relieve anxiety and promote sleep. A 2017 paper suggested that CBD may be a reasonable treatment for insomnia, but the scientists said such research is still in its infancy and more long-term studies are needed. As long as you practice good sleeping habits and don't take any other medications at the same time, CBD can be beneficial at bedtime, according to researchers. Before use, consult your doctor first.
Magnesium
The mineral magnesium can help reduce stress and relax the body before bed. Magnesium supplements can be taken as pills or as a powder added to drinks.
However, research in this area is scarce. While some studies have linked magnesium to better sleep quality, it's unclear whether supplementation helps with sleep disorders such as insomnia and restless legs syndrome. (Be sure to avoid the types of magnesium oxide or citrate for sleep use, as these forms are more commonly used as a laxative.)
Iron
Iron deficiency is closely linked to restless legs syndrome, a condition characterized by uncomfortable sensations in the limbs and an uncontrollable urge to move them, which can disrupt sleep. Do you think this is your problem? See a doctor. Taking iron can mask a more serious problem. In addition, for people without a deficiency, supplementation can lead to iron overload, which can damage organs.
Vitamin D
A growing body of evidence suggests a link between low vitamin D levels and sleep problems. A study of 89 adults with sleep disorders, published in 2018, found that when people whose vitamin D levels were on the low side (but not deficient) took regular supplements for eight weeks, they fell asleep faster and slept longer. Sleep quality improved compared to the placebo group. Yet there is also research that showed that Vitamin D supplements did not affect sleep or could even exacerbate the problems. That is why it is wise to discuss with your doctor whether this could be a solution for you.
Valerian
This root has been used for centuries to treat insomnia. Several studies suggest that this supplement can help people fall asleep faster and wake up less often. However, there is no certainty about valerian. The mixed research results and findings are due in part to the variable quality and instability of active ingredients in valerian.
The above may be worth trying, but a consistent sleep routine is all that matters. Relax without screens. Try to limit alcohol and avoid caffeine after lunch. For sleep disorders, medication or a form of psychotherapy called cognitive behavioral therapy for insomnia may also be effective.
Source: washingtonpost.com (EN)
