A good night’s sleep is essential to overall health. Unfortunately, many people have trouble getting a restful slumber and wake up feeling exhausted or unenergized. Fortunately, there are new sleep supplements that can help get you back to a normal sleep cycle and feel refreshed in the morning.
There’s been a boom in the number of sleep-promoting supplements hitting store shelves recently. But it’s important to remember that supplements aren’t a “silver bullet” for sleep problems—and even natural products can cause side effects. Some can be sedating or have antidepressant properties, which may interfere with your mood, and others can interact with some prescription medications. Moreover, they can often be pricey and may not deliver what they promise.
This supplement contains melatonin, which is a naturally occurring hormone produced in the brain to control the sleep-wake cycle. Research has shown that melatonin can improve sleep quality in healthy adults. However, it’s not recommended for pregnant women or those who are breastfeeding. Melatonin can also increase blood sugar levels and affect blood pressure in those with diabetes or high blood pressure, so it’s a good idea to talk to your healthcare provider if you have these conditions before taking it.
Chamomile is an herb whose calming effects have been well documented in clinical trials, and it’s also been known to help promote sleep. It’s typically taken as a calming herbal tea or in a sleep aid supplement. However, research into chamomile’s effectiveness as a sleep-promoting supplement is limited.
Another popular herbal sleep aid is valerian root, which has been used in Europe and Asia for thousands of years. Studies have shown that it can reduce anxiety, and its sedative qualities make it a common ingredient in herbal sleep aids. However, it can have mild side effects such as drowsiness and stomach upset in some people.
5-HTP is a compound derived from amino acids in the body that can boost serotonin and melatonin production, which are both sleep-promoting chemicals. But it’s not for everyone: Several reports have linked it to serious liver damage, possibly due to low-quality manufacturing and contamination.
ZMA is a relative newcomer to the sleep-promoting supplement scene. It’s a combination of zinc, magnesium aspartate, and vitamin B6 that has been shown in some studies to promote sleep. But it’s not a sleep aid for everyone: It can have a sedating effect and is not recommended for those with heart conditions, autoimmune disorders, or glaucoma.