A good night’s sleep can make or break your day ahead, but it’s almost impossible to guarantee. Most of us have heard of various strategies to help with sleep, including using sleep supplements like melatonin, magnesium, chamomile, and more. However, how effective are these sleep supplements? Can they really tell the difference between a poor night’s rest and a good night’s rest? We spoke to two qualified sleep experts to find out just that.
Popular sleep supplements
There are several popular sleep supplements available, although their reported efficacy can vary significantly between individuals. Sleep supplements are not the same as over-the-counter sleeping pills. For starters, supplements are not regulated by the FDA and sleeping pills are. Not only that, but sleep supplements tend to focus on natural ingredients, while sleeping pills often mix natural and synthetic ingredients, often including antihistamines. In short, these supplements are less regulated, but are generally natural sleep aids.
According to Andres Moran, co-founder and CEO of Complete Sleep, some of the most popular sleep supplements include “melatonin, magnesium, valerian root, chamomile, L-theanine, GABA (gamma-aminobutyric acid), 5-HTP (5-hydroxytryptophan) and lavender.”
Our other expert, Dr. David Benavides, MD, clinical instructor of medicine at Harvard Medical School, expands our list: “… [and] L-tryptophan, [the] The protein component widely blamed for the increase in post-Thanksgiving turkey sleep. Although not technically a supplement, THC, with its growing legality, has also been a particularly growing option.” He also noted that while many people use cannabis as a sleep aid, it could potentially affect the quality “…current research suggests that it may help some individuals fall asleep faster, but it often decreases the quality of sleep by disrupting a person’s REM cycles. This effect may result in poor daytime functioning and objective quality of rest.”
Between our two experts, we begin to see just how widespread interest in quality sleep has grown and how challenging it is for so many people.
Which sleep aids are most effective?
Determining which sleep aids are most effective can be tricky, as supplements are largely unregulated and more research is often needed on both sleep and supplements. Benavides highlighted significant disparities in how sleep supplement ingredients are reported and labeled.
“In a 2017 study published in the Journal of Clinical Sleep Medicine, researchers found that melatonin content ranged from one-fifth to one-five times the labeled amount,” he said. “A subsequent 2023 JAMA publication found that only 3 of 25 sleep gum products analyzed had reasonable levels of melatonin within the advertised labeled amount.”
Inconsistent dosing in supplements can dramatically affect their efficacy and one’s ability to test that efficacy. Further, people often respond differently to sleep supplements, with the best types and dosages varying between individuals.
After all, the use of melatonin and magnesium for sleep seems to have some of the most medical support currently compared to other sleep supplements.
“It is important to note that while melatonin may not be the best solution for insomnia, it is often considered the gold standard to help manage circadian rhythm sleep disorders, such as jet lag and shift work. Similarly, magnesium has shown some promise in studies, although the evidence is of lower quality,” Benavides said.
However, both experts recommend talking to your doctor or medical professional before diving into a sleep aid routine.
And which sleep supplements should you avoid? “While many sleep supplements are safe for short-term use, some may pose health risks or interact with medications,” Moran said. “For example, kava has been linked to serious liver damage and is generally advised against. Ashwagandha may interact with medications for blood sugar, blood pressure, and thyroid function. Individuals with kidney or liver disease or those who are pregnant should be careful.”
“The American Academy of Sleep Medicine advises medical providers not to routinely recommend melatonin, L-tryptophan, or valerian for insomnia, citing insufficient evidence of efficacy rather than safety concerns,” Benavides added.
When to take sleep supplements
The best time to take your sleep supplement will depend on the type of supplement.
“Melatonin is often taken 30 minutes to an hour before bedtime to match the body’s natural sleep-wake cycle,” Moran said. “Valerian root and chamomile are usually consumed at the same time to promote relaxation. Magnesium supplements can be taken in the evening, preferably with food, to support sleep quality.”
In general, supplement packaging should include a detailed label with instructions on when to take the supplement and how much to take.
Benavides said, “most sleep supplements, when used properly, are often safe in most healthy individuals, but there are certainly exceptions.”
“Pregnant or nursing individuals, children, and those with underlying health conditions or who are taking other medications should exercise caution,” Moran acknowledged. “Since sleep supplements are not FDA-approved for sleep, their safety and efficacy are not guaranteed. This lack of regulation can lead to inconsistent potency, contamination, and potential health risks. Consulting with a healthcare provider before Using sleep supplements is essential to ensure they are appropriate for your health circumstances.”
Both experts stress the importance of talking to a doctor before taking sleep supplements, especially if you’re in the demographics above, have medical allergies, or have behavioral health complications. While sleep supplements can be helpful for many people under the right circumstances, these aids can also come with risks and complications. Before making a medical decision, always talk to a health care professional.
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After all, the best sleep supplements for you may differ from what works for a friend or family member. Everyone’s body is different, and while there is a lot of overlap in response, people can experience very different levels of effect, even from basic sleep supplements.
Before starting a new sleep supplement, talk to a healthcare professional to make sure it’s the right choice for you. Our experts say not to mix sleep supplements unless specifically instructed to do so by a medical professional. The downsides and dangers of poor sleep are dangerous enough in themselves, so seeking medical help with sleep may be perfectly reasonable, but it’s vital to do so as safely as possible. This means talking to a health care provider before deciding on medication or sleeping pills.