A good night's sleep can spoil your next day, but it's almost impossible to guarantee. Most of us have heard of various sleep aid strategies, including trials sleeping accessories how melatonin, magnesium, chamomile and more. However, how effective are these sleep supplements? Can they really tell the difference between a bad night's rest and a good night's rest? We spoke to two highly qualified sleep experts to find out just that.
Popular sleep accessories
There are several popular sleep supplements readily available, although their reported effectiveness can vary greatly 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 generally more natural sleep aids.
According to Andres Moran, co-founder and CEO of A complete dreamsome of the most popular sleep supplements include “melatonin, magnesium, valerian root, chamomile, L-theanine, GABA (gamma-aminobutyric acid), 5-HTP (5-hydroxytryptophan), and lavender.”
Another expert of ours, Dr. David BenavidesMD, clinical faculty instructor of medicine at Harvard Medical Schoolexpands our list: “… (and) L-tryptophan, (the) protein component famously blamed for post-Thanksgiving sleep rush in Turkey. Although not technically an additive, THC, with its increased legality, is also a particularly growing option.” He also noted that, while many people use cannabis as a sleep aid, it can potentially affect your sleep quality. Research suggests that it can help some individuals fall asleep more quickly, but often reduces sleep quality by disrupting a person's REM cycles. This effect can result in poor daytime functioning and objective rest quality.”
Between our two experts, we begin to see how much interest in quality sleep has grown and how challenging it is for so many.
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. Benavid pointed out significant differences in the way sleep supplement ingredients are reported and labeled.
“In a A 2017 study published in the Journal of Clinical Sleep Medicine, researchers found that melatonin content ranged from a fifth to a whopping 5 times the labeled amount,” he said. “Later 2023 JAMA publication found that only 3 of 25 sleep chews analyzed had melatonin levels reasonably within the advertised labeled amount.”
Inconsistent dosing in supplements can dramatically affect their effectiveness and the ability to test that effectiveness. Furthermore, people often respond differently to sleep supplements, with the best types and dosages varying between individuals.
Finally, by using melatonin and magnesium for sleep seems to have some of the most medical support right now 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 for helping to manage circadian 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 is associated with serious liver damage and is generally not recommended.
“On 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 blaming safety concerns,” Benavides added.
When to take sleep supplements
Best time to get yours sleeping supplement it 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 usually consumed at the same time to promote relaxation. Magnesium supplements can be taken at night, preferably with food, to support sleep quality.
Generally, 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 mothers, children, and those with underlying health conditions or taking other medications should be cautious,” Moran agreed. “Because sleep supplements are not FDA-approved for sleep, their safety and effectiveness are not guaranteed. This lack of regulation can lead to inconsistent power, contamination and potential health risks. Consultation 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 above demographics, have medical allergies, or have behavioral health complications. While sleep supplements can be helpful for many people in the right circumstances, these aids can also have risks and complications. Before making a medical decision, always talk to a healthcare professional.
Bottom line
After all, the best sleeping accessories for you may differ from what will suit 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 that sleep supplements should not be mixed unless specifically directed to do so by a medical professional. The downsides and risks of poor sleep are dangerous enough on their own, so seeking medical help for sleep may be perfectly reasonable, but it's vital to do so as safely as possible. That means talking to a health care provider before deciding on sleep aids or pills.