Sleep Supplements
Are there any sleep supplements that actually work?
Trouble sleeping is a problem. 15% of adults have trouble sleeping every night or most nights. While 40% of adults report falling asleep during the day without meaning to at least once a month. You know what I’m talking about: tossing and turning, checking the clock every half-hour, wondering if sleep will ever come. Imagine that dragging into the next day, every decision harder, every moment slower.
What if you could find a supplement that helps you drift off naturally, waking up refreshed and ready to take on whatever the day throws at you? Instead of enduring endless nights of poor sleep, you could be rejuvenating your mind and body properly.
Let’s see how some popular sleep aids hold up under scrutiny.
Ashwagandha - Trust(ish)
Why Trust Ashwagandha? Ashwagandha, an ancient Ayurveda medicinal herb, it is primarily known renowned for its stress-reducing effects. These have been translated into improvements in sleep quality. It impacts stress by modulating stress hormones and can work to calm the nervous system, making it easier to relax at bedtime.
How Ashwagandha Works Ashwagandha functions by moderating the body's response to stress through its influence on the hypothalamic-pituitary-adrenal (HPA) axis, which regulates stress reactions, mood, and sleep. 5 clinical studies in India found modest improvements in sleep when study participants took ashwagandha.
Usage Instructions It's recommended to take ashwagandha in supplement form. A typical dose is about 300-500 mg of a root extract, taken twice daily. For the best results, take one dose with breakfast and another about 30-60 minutes before bedtime. Always begin with the lower end of the dosage range to assess tolerance and gradually increase if needed.
Melatonin - Trash
Why Trash Melatonin? While melatonin is popularly used as a sleep aid, it's not without its drawbacks. It is often misused or misunderstood. Melatonin is a hormone that regulates the sleep-wake cycle, but it doesn’t reduce nighttime waking or enhance sleep quality. Instead it works on what scientists call 'sleep latency' - which is how long it takes you to fall asleep. However, these effects are minimal.
How Melatonin May Not Work Melatonin supplementation has the potential to lead to dependence and disrupt the body’s natural production of the hormone, especially with long-term use. Daytime drowsiness and morning grogginess are common with overdosing (which most people do). Additionally, studies have shown that melatonin is not consistently effective in improving sleep latency across all users, with effects varying widely (4-fold differences) among individuals.
Considerations If you do end up choosing to use a melatonin supplement remember these things:
- In a review of 31 different melatonin containing supplements. The range of actual melatonin was found to range from −83% to +478% of the labelled content.
- Peak concentration of supplemental melatonin in the blood can vary by more than 10x in adults. Meaning a 0.5 mg dose may lead very hight levels in one person and have no impact in another.
- Melatonin's best use case is in combating the effects of jet lag and shift work.
L-Theanine - Trust
Why Trust L-Theanine? L-Theanine, an amino acid found predominantly in tea leaves, is known for its ability to promote relaxation without sedation. It's effective in reducing stress and anxiety, which can help improve sleep quality, particularly in individuals who struggle with sleep onset due to an overactive mind. It is important to remember that L-Theanine doesn't directly impact sleep.
How L-Theanine Works L-Theanine promotes relaxation by increasing levels of neurotransmitters like GABA, serotonin, and dopamine in the brain. These chemicals regulate emotions, mood, concentration, alertness, sleep, and energy. This can help reduce heart rate and blood pressure, making it easier to fall asleep.
Usage Instructions For sleep, a typical dose of L-Theanine is 200 mg, taken 30-60 minutes before bedtime. L-Theanine is found in green tea but, to get 200 mg, you need to take a supplement. L-Theanine can be taken daily or just as needed to help optimize your sleep patterns.
Magnesium - Trash
Why Trash Magnesium? Although magnesium is crucial for many bodily functions, including muscle and nerve function. Its effectiveness as a sleep aid is not actually universally recognized. However, it does seem like it is universally (and incorrectly) touted to improve sleep. Its benefits in sleep might be limited to those with magnesium deficiency.
Why Magnesium May Not Work The evidence linking magnesium supplementation directly to improved sleep quality and duration is inconsistent. Taking too much magnesium can lead to gastrointestinal issues like diarrhea (which is definitely a sleep disruptor!
Considerations If considering magnesium for sleep, it would be best to think about overall magnesium status (e.g. are you getting enough magnesium in general?). Ideally you meet the bulk of your magnesium intake through a diet rich in magnesium-containing foods like nuts/seeds, whole grains, and leafy green vegetables. I supplement with magnesium every day as well - just not as a sleep supplement.
Are there any other sleep supplements that you have questions about? Let m know!
Talk soon,
Dr. Mike
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Mike Roussell, PhD
Nutrition Strategist
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