"People have been using chamomile to promote better sleep for ages, but there are few studies supporting this use," says Dr. It’s generally viewed as safe and mild, but it causes allergic reactions in some individuals. This herbal remedy is derived from a flower in the daisy family. "The data show no benefits or very modest benefits, which likely fall short of clinically meaningful improvement for insomnia," she says.Ĭhamomile. While valerian is probably the most well-studied dietary supplement for sleep, evidence backing its use for this purpose is weak, says Dr. It produces a mild sedating effect and has been used as a sleep aid as far back as ancient Greece and Rome. This supplement is made from either the roots or stems of a flowering plant native to Europe and Asia. However, there is evidence that melatonin is helpful for circadian rhythm disorders, such as jet lag, she says. "Several randomized clinical trials have shown that melatonin is not effective for insomnia," says Dr. A synthetic version of this natural hormone is often used as a sleep supplement. It plays an important role in regulating sleep. Melatonin is a hormone produced at night by your brain. Several larger randomized clinical trials are now under way and are expected to provide more definitive evidence, she says. "There are some recent preliminary studies that suggest CBD may improve sleep," says Dr. It does not produce a high, but it may make the user feel calm or mellow. CBD is an active compound derived from the marijuana or hemp plant. Here’s an overview of the evidence related to common supplements.ĬBD. Research into sleep supplements is a mixed bag, but most studies show only a small benefit or no benefit at all, says Dr. They also may interact with other medications you are taking. Some supplements are not advised for people who have certain medical conditions or are pregnant. These independent organizations can give you some assurance about quality. Look for supplements that display a seal from U.S. Supplements aren’t regulated by the FDA, so quality and safety may vary. Suzanne Bertisch, clinical director of Behavioral Sleep Medicine at Brigham and Women’s Hospital. While evidence that supplements can help improve sleep is limited, cannabidiol, valerian, synthetic melatonin, and chamomile are generally regarded as safe, says Dr. Over all, she says, there are better ways to improve sleep quality than by taking a supplement. "Some have been looked at for sleep generally and some for insomnia" - that is, difficulty getting to sleep and staying asleep. Suzanne Bertisch, clinical director of Behavioral Sleep Medicine at Harvard-affiliated Brigham and Women’s Hospital. "There is limited evidence for some of these supplements, and evidence against the use of others," says Dr. But do they work, and are they good options to solve your sleep struggles? Some of the most common are cannabidiol (CBD), synthetic melatonin, valerian, and chamomile. There is a wide selection of over-the-counter sleep supplements to choose from. A friend of yours swears by an herbal sleep supplement she found at the drugstore. It seems like every morning you start your day feeling groggy and drained. You’ve been having trouble sleeping lately. Over-the-counter remedies promise a better night’s rest, but they may not be the best way to improve your shut-eye.
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