If you’re having trouble sleeping, you are not alone. According to a nationally representative Consumer Reports survey, only 43% of us would describe our sleep quality as good or very good.
Consumer Reports explores whether supplements could be the answer for the rest of us.
If you’re consistently losing sleep, studies have shown that it can wreak havoc on your body and increase your risks for anxiety and depression.
If you’re looking into supplements, you’re not alone. That’s why many people look for solutions.
According to a nationally representative Consumer Reports survey, about 1 in 6 Americans used dietary or natural supplements in the past year to help them sleep better.
Unlike sleep medications -- which are prescribed by a doctor -- sleep supplements can be found over-the-counter.
Store shelves are stocked with pills, teas, and tonics claiming to help you sleep.
For example, take melatonin, which is a naturally produced hormone that regulates our sleep-wake cycle and helps control when you’re sleepy and when you feel awake.
Evidence does suggest that taking melatonin can help you doze off about 7 minutes faster, on average.
Research shows it may be helpful for people with jet lag or certain sleep disorders, but be sure not to overdo it -- you don’t want to interfere with your body’s natural production of melatonin.
Other supplements you may find promoted out there to help you sleep include:
- CBD, which is a compound that is found in both hemp and marijuana, and it doesn’t get you high. Some early research suggests CBD may be a reasonable treatment for insomnia, but a lot more research still needs to be done.
- One study suggests that if your vitamin D levels are low, adding it may help you nod off faster and sleep longer.
- If restless legs syndrome keeps you up at night, your doctor may suggest taking Iron.
If you decide to try a supplement, look for a trustworthy seal on the bottle from a group like U.S. Pharmacopeia, ConsumerLab.com , or NSF.
Remember that you can also pair your sleep supplements with a white noise machine.
CR’s experts thought the Magicteam Sound Machines White Noise Machine was the perfect combination of being inexpensive, easy-to-use, and having high-quality sound.
Other things you can do to help you sleep are limit your screen time before bed and avoid consuming caffeine after lunchtime.