Getting good sleep can make or break your next day, but it’s nearly impossible to guarantee. Most of us have heard of different strategies to help with sleep, including trying sleep supplements like melatonin, magnesium, chamomile and more. How effective are these supplements for sleep, though? Can they really make the difference between a poor night of rest and a good one? We spoke with two highly qualified sleep experts to find out precisely that.
Popular sleep supplements
There are several popular sleep supplements readily 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, whereas sleeping pills often mix natural and synthetic ingredients, often including antihistamines. In short, these supplements are less regulated but are generally more natural sleep aids.
According to Andres Moran, co-founder and CEO of Complete Sleep, some of the more 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 faculty instructor of medicine at Harvard Medical School, expands our list: “… [and] L-Tryptophan, [the] protein component famously blamed for the Post-Thanksgiving turkey sleep surge. Although not technically a supplement, THC, with its increasing legality, has been a particularly ever-growing option as well.” He also noted that, while many people use cannabis a sleep aid, it can potentially affect your sleep quality. “…current research suggests it may help some individuals fall asleep faster but often reduces the quality of sleep by disrupting a person’s REM cycles. This effect can result in poor daytime functioning and objective quality of rest.”
Between our two experts, we begin to see how extensive the interest in quality sleep has grown and how challenging of a goal it is for so many.
Which sleep aids are the most effective?
Determining which sleeping 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 melatonin content ranged from a fifth to a whopping 5 times the labeled amount,” he said. “A subsequent 2023 JAMA publication found that only 3 out of the 25 sleep gummy products analyzed had melatonin levels reasonably within the advertised labeled quantity.”
Inconsistent dosing in supplements can dramatically impact 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.
Ultimately, using 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 in helping manage circadian rhythm sleep disorders, such as jet lag and shift work. Similarly, magnesium has shown some promise in studies, though the evidence is of lower quality,” Benavides said.
Still, both experts recommend speaking with 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 cautious.”
“The American Academy of Sleep Medicine advises medical providers against routinely recommending melatonin, L-tryptophan or valerian for insomnia, describing insufficient evidence of efficacy rather than blaming 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 align with the body’s natural sleep-wake cycle,” Moran said. “Valerian root and chamomile are typically consumed around the same time to promote relaxation. Magnesium supplements can be taken in the evening, preferably with food, to support sleep quality.”
Generally, the supplement’s packaging should include a detailed label with instructions on when to take the supplement and how much to take.
Benavides said, “the majority of sleep supplements, when used properly, are often safe in most healthy individuals, but there are certainly exceptions.”
“Pregnant or breastfeeding individuals, children and those with underlying health conditions or who are taking other medications should exercise caution,” Moran agreed. “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 a healthcare provider before using sleep supplements is essential to ensure they are appropriate for your health circumstances.”
Both experts emphasize the importance of speaking with a doctor before taking sleep supplements, especially if you’re in the above demographics, have medical allergies or experience behavioral health complications. While sleep supplements may be helpful to many people in the right circumstances, these aids can also come with risks and complications. Before making a medical decision, always speak with a healthcare professional.
Bottom line
Ultimately, the best sleep supplements for you may differ from what will suit a friend or family member. Everyone’s body is different, and while there are many overlaps in response, people can experience very different levels of effect, even from basic sleep supplements.
Before starting a new sleep supplement, speak with a healthcare professional to ensure it’s the right choice for you. Our experts say not to mix sleep supplements unless specifically guided to do so by a medical professional. The downsides and risks of poor sleep are dangerous enough on their own, that seeking medical assistance with sleep may be perfectly reasonable, but it’s vital to do so as safely as possible. That means speaking with a healthcare provider before deciding about sleep aids or pills.
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