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Sleep is the foundation of our wellness. With so many factors impacting our sleep life, such as time zone changes from travel or work stress, many of my patients turn to sleep aids to help them rest. But with so many sleep aids available, how do you know which sleep supplements actually work?
Today, I’ll breakdown what the research says about natural sleep aids derived from plants, vitamins, and minerals. Since some prescription medications can have strong aide effects, including addictions, many choose natural sleep aids. It’s also important to identify underlying sleep issues, as addressing the root causes can lead to more effective solutions for better rest. For instance, if your sleep is disturbed from too much stress, then you’ll need a supplement that calms your nervous system. If your sleep is disrupted because of time zone changed from work travel, you’ll need a fast acting aid to get you back into your sleep rhythm (circadian rhythm).
What Are the Best Sleep Aids?
Cannabis (CBD & CBN)
Cannabis products, particularly those containing cannabidiol (CBD) and cannabinol (CBN), are gaining attention for their potential to promote sleep. Users report that these compounds might help ease the process of falling asleep and improve sleep quality. With the increasing legalization of cannabis in various regions, more individuals are considering these natural options for enhancing their sleep experience.
It’s important to recognize that while CBD and CBN may benefit those experiencing insomnia, anxiety, or chronic pain, they can also present risks. Dependence on products containing THC is a concern, as withdrawal may lead to disrupted sleep. Moreover, the effectiveness of cannabinoids can vary widely based on the type of product used and the dosage taken. Caution is advised for individuals with conditions like glaucoma or liver disease when considering these aids.
GABA
Gamma-aminobutyric acid (GABA) is a neurotransmitter that plays a vital role in regulating brain activity. It helps calm the nervous system, which can lead to improved sleep. Some people take GABA supplements in the hopes of enhancing relaxation and reducing feelings of anxiety before bedtime.
Though GABA may help some people feel more serene, research on its effectiveness for sleep specifically is limited. It is thought that taking GABA before bed can support a tranquil state, making it easier to drift into sleep. Those interested in GABA supplements should consult with their healthcare provider, especially if they are on other medications.
Lavender Extract
Lavender is often celebrated for its calming scent and is commonly used in aromatherapy to promote relaxation and sleep. Research indicates that lavender extract may help improve sleep quality, especially for individuals who experience anxiety or restlessness before bedtime. It can be found in various forms, including oils, teas, and supplements.
Using lavender oil in a diffuser or mixing it with a carrier oil for topical application may help create a soothing sleep environment. Some people also benefit from drinking lavender tea before bed. It is generally considered safe but should be used with caution by individuals taking sedatives or certain medications.
L-Theanine
L-Theanine is an amino acid found primarily in tea leaves. It is known for its ability to induce relaxation without causing drowsiness. Many people who consume tea report a calming effect, which is often attributed to this compound. Taking L-Theanine supplements may help enhance sleep quality by reducing interruptions during the night.
Research suggests that L-Theanine does not directly help people to fall asleep but can improve the experience of sleep by enabling the brain to relax. This may be particularly beneficial for those with sleep-maintenance insomnia.
Combining L-Theanine with magnesium might have even greater effects on sleep quality. Most individuals can safely consume up to 200 mg of L-Theanine daily.
Valerian
Valerian root is a popular herbal remedy used for improving sleep. Its calming properties are thought to help with insomnia and sleep disturbances. Many studies suggest that taking valerian supplements, within a range of 300 to 600 mg before bed, can enhance sleep quality in some individuals.
While valerian is effective for many, it can cause drowsiness the following morning in certain users. This natural aid may also interact negatively when mixed with alcohol or other sedatives. Individuals should approach valerian with caution, particularly if they have underlying health issues or are taking multiple medications. Side effects can include headaches or stomach upset, although these are relatively uncommon.
Reishi Mushroom
Reishi mushrooms have been used for centuries in traditional medicine, valued for their potential benefits to overall health and well-being. These mushrooms are believed to help support relaxation and stress reduction, which in turn may promote better sleep. Preliminary studies indicate that reishi could enhance sleep quality by reducing anxiety levels.
People interested in reishi supplements often find them available in capsules or powdered form to mix into drinks or meals. It’s essential for users to check for potential side effects, including digestive discomfort. As with any supplement, they should consult with a healthcare professional before incorporating reishi into their nightly routine.
Natural sleep aids are widely available, and understanding their effects can guide individuals in choosing what might work best for them. MDsleep™ Botanical is available for those who wish to have an effective supplement without hemp. MDsleep™ Hemp Blend is the only combination hemp sleep aid to date that has been validated by a scientific study to be effective for re-establishing healthy sleep.
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What’s the Best Combination Sleep Aid?
MDsleep Botanical Blend
MDsleep Botanical Blend is designed to provide a soothing effect using various natural ingredients. This blend includes herbs known for promoting relaxation and supporting a good night’s sleep. Users appreciate how it enhances their sleep quality without causing next-day drowsiness. However, it’s essential for consumers to review any potential interactions with medications or other supplements they may be taking. Learn more about MDsleep™ Botanical.
MDsleep +hemp Blend
The MDsleep +hemp Blend incorporates the calming properties of hemp. This combination aims to promote relaxation and reduce anxiety, helping individuals achieve better rest. It’s particularly popular among those looking for both natural support and the benefits associated with hemp. As always, it is crucial to exercise caution when combining this blend with other drugs or dietary supplements to avoid any unwanted effects. Discover more about MDsleep™ +hemp.
MDsleep +hemp is Clinically Proven to Improve Sleep
Research backing MDsleep +hemp indicates it can significantly enhance sleep quality. Clinical findings show that participants often experience improved sleep duration and fewer disturbances throughout the night. This product can be a viable option for individuals seeking effective sleep support. It’s important for users to follow the recommended dosages and consult with a healthcare professional, especially if they have underlying health conditions or are taking other medications.
Alternative Sleep Aids Under Investigation
Magnesium
Magnesium is being studied for its potential to promote better sleep quality. It plays a role in regulating neurotransmitters, which send signals throughout the nervous system and brain. Adequate magnesium levels may help calm the mind and prepare the body for rest. However, individuals should proceed with caution, especially if they are taking other medications, as magnesium can interact with certain drugs. It is advisable to consult a healthcare professional before starting any magnesium supplement, particularly for those with existing medical conditions.
Melatonin
Melatonin is widely recognized for its role in regulating sleep-wake cycles. As a hormone produced naturally by the brain, it signals when it’s time to sleep. Many people consider melatonin supplements to help manage sleep issues, especially for irregular schedules or travel across time zones.
However, using melatonin is only recommended for a maximum of 2 weeks as it can deplete another neurotransmitter in your brain. It’s best to use L-Theanine to replenish the neurotransmitters in your brain, especially after excessive melatonin use. Also, melatonin can cause side effects such as drowsiness and should be taken carefully, particularly when driving. Consider a L-Theanine based sleep aid such as MDsleep™ Botanical and MDsleep™ +hemp.
Sleep Aid Interactions
- Drug Interactions: Natural sleep aids like magnesium and melatonin may have interactions with prescription medications. Always check with a healthcare provider.
- Label Accuracy: Choose products with reliable labeling from a trusted brand like MDbio Wellness. The amounts of active ingredients can vary widely with less reputable companies.
- Dosage Instructions: Follow recommended dosage guidelines to avoid toxicity and side effects. Store all supplements out of reach of children to prevent accidental ingestion.
Are Natural Sleep Aids Safe?
Many people believe that “natural” means safe, but natural sleep aids can pose certain risks. It is essential to consider various factors before starting any dietary supplement for sleep. Whenever possible, choose a product that has already been validated by a scientific study as being safe and effective such as MDsleep™ +hemp.
- Interactions with Other Medications: Natural sleep aids may affect the way other drugs work, and vice versa. Caution is advised when combining these aids with other medications or supplements.
- Specific Health Conditions: Not all individuals should use natural sleep aids. Those with specific medical conditions may face risks. Additionally, certain supplements may not be suitable for children, older adults, or pregnant and breastfeeding women due to a lack of safety evidence.
- Label Accuracy: Studies indicate that the active ingredients in many natural sleep aids often differ from what is stated on the label. In some cases, the actual amounts exceed what is claimed. It is advisable to choose products with a U.S. Pharmacopeia label and to start with the lowest possible dosage.
- Risk of Overdose: Some supplements can be harmful at high doses. It is crucial to follow the recommended dosage on the label or as directed by a physician. Storing natural sleep aids securely is important to prevent accidental ingestion by children.
- Potential Side Effects: Some natural sleep aids can cause side effects that require caution. For instance, sleep aids that induce drowsiness should not be taken if one needs to operate a vehicle or engage in tasks that demand attention.
Frequently Asked Questions
What non-prescription sleep aid is suggested for individuals with anxiety?
Certain non-prescription options like melatonin and herbal supplements such as chamomile and lavender are often recommended for those dealing with anxiety-related sleep issues. These aids can help promote relaxation and make it easier to fall asleep.
Which over-the-counter sleep aid is deemed the strongest?
Among over-the-counter options, diphenhydramine, commonly found in medications like Benadryl and Unisom, is often considered one of the most potent. It has strong sedative properties, helping users to fall asleep more quickly. However, there are side effects in men that can induce prostatitis. Also, these 1st generation cross the blood brain barrier and research is ongoing to assess the long-term effects on your brain. Consult your physician if you plan on using this antihistamine regularly for sleep. This OTC medication should never be used before driving or operating heavy machinery.
What vitamins are considered beneficial for enhancing sleep and alleviating anxiety?
Several vitamins and minerals are known to support sleep quality and assist with anxiety. Some of the most recommended include:
- Magnesium: Helps to relax muscles and calm the nervous system.
- Vitamin D: Low levels have been linked to sleep problems.
- B vitamins: Crucial for overall brain health and stress management.
Are there effective strong natural remedies for better sleep?
Some natural remedies that have shown effectiveness include:
- Valerian root: Often used as an herbal remedy for sleep disorders.
- CBD and CBN: These hemp derived components have been shown to reduce anxiety and improve sleep.
- GABA: Known for its calming effects and ability to reduce anxiety by calming the receptors in your brain.
- L-theanine: An amino acid found in tea that promotes relaxation.
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Kia Michel, MD
Physician
Kia Michel, MD is an urologist and staff surgeon at Cedars-Sanai Medical Center in Los Angeles. As a founding member of Comprehensive Urology in Beverly Hills, he believes in treating all aspects of a patient’s wellbeing in order to achieve optimal health. After 25 years in private practice, Dr. Michel believes that a good night’s sleep is essential to maintaining your health, which inspired him to co-create the MDsleep community and the Sleep Doctors Blog.
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List of References
- AASM Sleep Prioritization Survey: This survey by the American Academy of Sleep Medicine examines the use of melatonin among the public. It reveals trends and insights into how melatonin influences sleep patterns. For more information, visit AASM Sleep Prioritization Survey, Melatonin Use.
- Melatonin Overview: The A.D.A.M. Medical Encyclopedia provides a detailed entry on melatonin, discussing its role as a natural hormone and its applications in treating sleep disorders. More details can be found at Melatonin – MedlinePlus.
- Cannabinoids and Sleep: A study by Kaul, Zee, and Sahni reviews the effects of cannabinoids on sleep and their potential therapeutic roles in managing sleep disorders. This research can be accessed through Neurotherapeutics.
- Insomnia and Substance Use Disorders: Arnedt discusses insomnia in individuals with substance use disorders, highlighting how these conditions interact. This information is available in UpToDate at Insomnia in Patients with a Substance Use Disorder.
- Clinical Trials of Cannabinoids: Kuhathasan et al. provide a critical review focusing on clinical trials that investigate cannabinoids for sleep improvement. For full access, check Experimental and Clinical Psychopharmacology.
- Cannabis and Sleep Literature Review: Babson, Sottile, and Morabito explore the relationship between cannabis, cannabinoids, and sleep through a literature review. Find their findings in Current Psychiatry Reports.
- Cannabidiol (CBD) Information: This entry from the A.D.A.M. Medical Encyclopedia details CBD, a compound from cannabis known for its potential benefits in sleep enhancement. More information is at Cannabidiol (CBD) – MedlinePlus.
- Magnesium for Insomnia: A systematic review and meta-analysis by Mah and Pitre investigates the impact of oral magnesium supplementation on insomnia in older adults. Read about it in BMC Complementary Medicine and Therapies.
- Dietary Magnesium: The A.D.A.M. Medical Encyclopedia discusses the role of magnesium in diet, emphasizing its importance for sleep and overall health. Further details are provided at Magnesium in Diet – MedlinePlus.
- Safe Natural Sleep Aids: Rao et al. investigate various natural sleep aids available in the market, searching for effective options for sleep improvement. The study is accessible at Journal of the American College of Nutrition.
- Theanine’s Effect on Sleep: Baba and colleagues explore how theanine influences sleep quality, particularly in young women affected by caffeine-induced wakefulness. More can be found in Food & Function.
- Theanine Complex and Sleep Quality: Research by Dasdelen et al. presents findings on a novel theanine complex that improves sleep quality. It is published in Frontiers in Nutrition.
- Glycine and Sleep: Kawai et al. study the effects of glycine on sleep and the brain, focusing on how it may assist with sleep disorders. Details can be found at Neuropsychopharmacology.
- Valerian Root Information: Shane-McWhorter provides insights into valerian as a natural sleep aid, detailing its usage and effects in the Merck Manual. Visit Valerian – Merck Manual Professional Version.