A good night’s sleep can make or break your next day, but it’s almost impossible to guarantee. Most of us have heard of various strategies to help sleep, including testing sleep supplements like melatonin, magnesium, chamomile and so on. How effective are these supplements for sleep, though? Can they really make the difference between a bad night’s rest and a good one? We spoke to two qualified sleep experts to find out exactly that.

Popular sleep supplements

There are several popular sleep supplements readily available, although their reported efficacy may vary between individuals. Sleep supplements are not the same as over-the-counter sleeping pills. For starters, supplements are not regulated by the FDA and sleeping pills are. Not only that, but sleep supplements tend to focus on natural ingredients, while sleeping pills often mix natural and synthetic ingredients, often including antihistamines. In short, these supplements are less regulated but generally more plentiful natural sleep aids.

According to Andres Moran, co-founder and CEO of Complete Sleepsome of the more popular sleep supplements include “melatonin, magnesium, valerian root, chamomile, L-theanine, GABA (gamma-aminobutyric acid), 5-HTP (5-hydroxytryptophan) and lavender.”

Our other expert, dr. David BenavidesMD, clinical faculty instructor in medicine at Harvard Medical Schoolexpands our list: “… (and) L-Tryptophan, (the) protein ingredient popularly blamed for Post-Thanksgiving turkey sleep surge. Although not technically a supplement, THC, with its increasing legality, is also an ever-growing option. Research suggests that it helps some individuals fall asleep faster but often reduces the quality of sleep by disrupting a person’s REM cycles. This effect may result in poor daytime functioning and objective rest quality.”

Between our two experts, we began to see how much interest there is in quality sleep and how challenging a goal it is for many.

Which sleep aids are most effective?

Determining which sleep aids are most effective can be difficult, as supplements are largely unregulated, and more research is always needed on sleep and supplements. Benavides highlights important differences in how sleep supplement ingredients are reported and labeled.

“In a 2017 study published in the Journal of Clinical Sleep Medicine, researchers found that melatonin content ranged from a fifth to a whopping 5 times the labeled amount,” he said. “A series of 2023 publication in JAMA found that only 3 of 25 gummy sleep products analyzed had melatonin levels that were reasonably within the advertised labeled amount.”

Inconsistencies in the dosage of supplements can affect their effectiveness and one’s ability to test for effectiveness. Additionally, people often respond differently to sleep supplements, with the best types and dosages varying between individuals.

Finally, the use of melatonin and magnesium for sleep seems to have some of the most medical support today compared to other sleep supplements.

“It is important to note that while melatonin It may not be the best solution for insomnia, it is often considered the gold standard to help manage circadian rhythm sleep disorders, such as jet lag and shift work. Similarly, magnesium has shown some promise in studies, although the evidence is of lower quality,” said Benavides.

However, both experts recommend talking to your doctor or medical professional before getting into a sleep aid routine.

And what sleep supplements should you avoid? “While many sleep supplements are safe for short-term use, others may pose health risks or interact with medications,” says Moran. “For example, kava has been linked to serious liver damage and is generally advised against. Ashwagandha may interact with medications for blood sugar, blood pressure and thyroid function. Individuals with kidney or liver disease or those who are pregnant should be careful.”

“The American Academy of Sleep Medicine advises medical providers against routinely recommending melatonin, L-tryptophan or valerian for insomnia, citing insufficient evidence of effectiveness rather than blaming safety concerns,” added Benavides.

When to take sleep supplements

The best time to get your sleep supplement depends on the type of supplement.

“Melatonin is often taken 30 minutes to an hour before bed to align with the body’s natural sleep-wake cycle,” says Moran. “Valerian root and chamomile are often used at the same time to promote relaxation. Magnesium supplements can be taken at night, especially with food, to support sleep quality.”

Generally, supplement packaging should include a detailed label with instructions on when to take the supplement and how much to take.

Benavides said, “most sleep supplements, when used properly, are generally safe in most healthy individuals, but there are exceptions.”

“Pregnant or nursing individuals, children and those with underlying health conditions or taking other medications should exercise caution,” Moran agreed. “Since sleep supplements are not FDA approved for sleep, their safety and efficacy are not guaranteed. This lack of regulation can lead to inconsistent potency, contamination, and potential health risks. Consulting a Your healthcare provider before using sleep supplements is important to ensure they are appropriate for your health condition.”

Both experts stress the importance of talking to a doctor before taking sleep supplements, especially if you’re in the above demographics, have medical allergies or are experiencing behavioral health complications. While sleep supplements can help many people in the right circumstances, these aids can also come with risks and complications. Before making a medical decision, always consult a healthcare professional.

Bottom line

Finally, the best sleep supplements because you may be different from what a friend or family member should be. Everyone’s body is different, and while there is a lot of overlap in response, people can experience very different levels of effect, even from basic sleep supplements.

Before starting a new sleep supplement, talk to a healthcare professional to make sure it’s the right choice for you. Our experts say not to mix sleep supplements unless specifically directed to do so by a medical professional. The frustrations and risks of poor sleep are dangerous in themselves, so seeking medical help with sleep may be perfectly reasonable, but it is important to do so as safely as possible. That means talking to a healthcare provider before deciding on sleep aids or pills.