If you’re struggling to fall asleep, you’re not alone around one-third British adults have less than 7 hours of sleep each night, many of them have tried any kind of sleep aid in the past year.
Natural sleep supplements offer a viable alternative to conventional sleep medications since they’re not habit-forming, and do not require a prescription. However, most organic sleep products are offered as dietary supplements, which aren’t closely regulated by the FDA and also there’s not enough quality research on their efficacy and safety.
This leaves many questions for those suffering from sleep issues. That’s why it’s important to understand the possible risks and benefits of taking natural sleep aids. Be smart. Be sure to consult your doctor before taking any supplement.
Melatonin
The most well-known sleep supplement Melatonin is the name of a hormone the human brain produces to regulate circadian rhythm.
Pros:
May be helpful to elderly and young children who don’t have enough of melatonin in their bodies naturally.
This could be beneficial to those with delayed sleep-wake phase disorder (DSWPD) or simply night owls who are looking to go to bed sooner than the internal clocks allow.
Helps with jet lag.
Most likely safe for use in short-term (usually three months or less ), though some doctors suggest stopping use if you don’t see improvement in your sleep within a couple of weeks).
Cons:
The condition can trigger nausea, headaches, dizziness and even drowsiness later in the day.
It can interact with a range of medications, like anticoagulants and antiplatelet drugs contraceptives, diabetic medications.
Can be risky for people who are pregnant or nursing or suffer from an autoimmune condition, depression, or seizure disorder.
There is not much research on the safety of long-term use.
Valerian Root
Valerian is a tall flowering plant whose root extracts are commonly used as natural sleep supplements. Many natural “sleepytime” teas contain the herb, however it’s available as a capsule or liquid extract.
Pros:
A review of herbal remedies concluded that valerian was the most promising one for sleep and insomnia.
Thought to be fairly secure and generally accepted.
Cons:
Uncertain about which dose is most effective and safe, and how the duration you should stay on an exact dose.
These side effects can include dizziness, headaches, stomach problems, or sleeplessness.
It is not recommended for those who are breastfeeding or pregnant, or have liver disease.
Can enhance the sedative effects of sleep medications, such as depressants. aids.
L-Theanine
A amino acid that is found in tea leaves and some mushrooms, l-theanine is said to reduce stress, anxiety and insomnia.
Pros:
Boosts levels of GABA and other neurotransmitters known to be calming like dopamine and serotonin. These neurotransmitters aid in sleeping.
L-theanine’s combination effects with GABA improves non-REM sleep, according to one study .
Improves the overall quality of sleep, instead of merely acting as a sedative.
In general, it is well-tolerated by healthy adults.
Cons:
Currently no safe dosage recommendation for l-theanine.
It may lower blood pressure, so it can be risky for people with lower blood pressure.
There may be interactions with high blood pressure and stimulant drugs.
Still not sure about Natural Sleep Supplements?
The use of natural sleep supplements isn’t the only option for treating poor sleep. In fact, it’s often best to focus on improving sleeping habits before relying on pills and supplements. For instance, you could refrain from using your mobile device or computer for at the very least an hour prior to bed — or make a point of going to sleep at the same time each night. It may also be beneficial to improve your sleep environment by getting a better mattress, turning down the temperature, or using a white-noise machine.
If, however, you’ve experienced sleeplessness or insomnia for longer than 1 month, you may consider consulting your doctor. The longer you allow insomnia (or other sleep problems) go unchecked and untreated, the more difficult to treat. But doctors can provide recommendations for lifestyle changes and sleep therapies, and even natural remedies for sleep in the event that you decide they’re suitable for you.
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