Having trouble getting to sleep at night? Sleep supplements can be a remedy worth trying if you’ve tried all other solutions (like counting sheep). Such supplements come in many different forms from modern hormone stimulators to ancient herbal cures. In this post, we’ll compare 7 of the most commonly used sleep supplements - including their benefits and their potential drawbacks.
Melatonin
Melatonin is literally the sleep hormone. It’s the chemical in your body that makes you feel tired. Your pineal gland is supposed to naturally produce it when darkness falls, however for many insomniacs this doesn’t always happen. Giving your body a supplemental dose of melatonin can help kick your body into sleep mode. Few side effects have been observed with melatonin, although overuse may mess with natural production. It’s best to start with low doses.
Magnesium
An effective ingredient for relaxing the nervous system, magnesium could help you to feel more calm before bed and help you get more shuteye as a result. It can also promote deeper sleep by boosting your brains’ GABA levels (a chemical that helps you chill out). Studies have found that magnesium is particularly effective at treating conditions like restless leg syndrome. Taking magnesium supplements can also improve bone health, but be wary of taking too much, as you could get an upset stomach.
Valerian root
This herbal extract from the valerian plant has been used for centuries. Like magnesium, it can increase GABA levels for a deeper sleep. This also makes it an effective supplement for fighting anxiety. You can consume valerian root in a capsule form or in a more traditional herbal tea form. Valerian root’s biggest downside is that it can sometimes be too effective at helping people sleep, causing some people to oversleep or feel groggy the next morning.
Lavender
The aroma of lavender is renowned for having calming effects. When inhaled, chemicals have been found to reduce stress levels and improve sleep. Consider combining lavender bath bombs with a late night soak or use a lavender pillow spray. You can also consume lavender as a capsule or tea for similar effects. Side effects are rare, making this one of the safest supplements.
Chamomile
A cup of chamomile tea before bed could be another effective way to help you sleep. The chamomile flower contains an ingredient called apigenen that can help to stimulate sleep hormones. Compared to some other supplements, its effects can be fairly mild, so those with severe insomnia may not notice much of an impact, but it’s still worth trying.
CBD
CBD is a chemical derived from the cannabis plant. It has relaxing qualities and is used by many people to help achieve better sleep. CBD will not make you high as it does not contain THC found in whole cannabis. This makes it a widely legal cannabis-derived supplement. Sleep gummies are a popular way to consume CBD and sometimes contain other sleep-inducing ingredients - pop one of these at bed time to help you drift off.
Doxylamine
The manufacturers of doxylamine did not design it as a sleep supplement - it is primarily an antihistamine that is used to treat many mild allergies. However, a side effect of doxylamine is drowsiness, which has made some struggling sleepers turn to it as an alternative solution. Some people find that it gives them a dry mouth and next day fuzziness, but others report no side effects. It’s a good solution for those who also have allergies - helping to potentially treat two problems at the same time
