Do sleep supplements work? What science says (Part 1)

There is no magic supplement that will make you fall asleep instantly, but some can give you a helpful push in the right direction

About sleeping pills, I’ll be very brief: don’t use them unless there’s no other option, and then only under the supervision of your doctor, including during the tapering off! I’m not very prone to addiction, but it really took me time and effort to get off them. It’s so easy to reach for a sleeping pill, and you get used to it quickly. Extremely dangerous!

Now, I will elaborate a bit more on popular sleep supplements. This is based on an article in The Washington Post, which evaluated recent scientific research on the possible positive effects of five supplements often used to improve sleep: melatonin, magnesium, probiotics, vitamin D, and ashwagandha. To put it simply: there is no magic supplement that will make you fall asleep instantly, but some can give you a helpful push in the right direction.

Melatonin: jetlag and night shifts

Melatonin is a natural hormone produced by the body that regulates your sleep-wake cycle. Melatonin supplements - available in both slow - and fast-release forms - mainly help people who struggle with a disrupted sleep schedule due to jet lag, irregular shifts, or who habitually go to bed very late. A low dose (0.5 - 3 milligrams) taken about two hours before bedtime can give your biological clock a helpful nudge in the right direction. A common mistake many people make is taking melatonin only shortly before going to sleep. Taking it earlier is better because your pineal gland normally starts producing melatonin about two hours before sleep.

Magnesium: may help fall asleep faster

Magnesium acts as a natural relaxant that calms your nerves, reduces stress, and helps your muscles relax. That’s why it’s popular as a supplement for sleep problems and stress. Magnesium also indirectly supports melatonin production. Research in older adults with insomnia shows they fell asleep on average 18 minutes faster with magnesium. However, keep the dose low (100 - 200 milligrams), as too much can cause stomach discomfort. What always helped me sleep when I struggled with insomnia was a warm bath with Epsom salts, which contain magnesium sulfate. Whether your skin can absorb magnesium is still a subject of scientific debate, so maybe it was a placebo effect... or simply the warm bath itself. The warm bath lowers your core body temperature fairly quickly, and this cooling is a natural signal to your brain that it’s time to go to sleep.

Probiotics: happy gut for a better night?

Did you know that your gut is sometimes called your second brain? That’s not without reason. A healthy gut flora - the community of billions of bacteria in your intestines - plays a major role in how you feel mentally and how well you sleep. Good gut bacteria produce serotonin, among other things, which influences your mood and sleep regulation. That’s why eating fermented foods like yogurt, kefir, buttermilk, kimchi, and sauerkraut is valuable. These products contain not only beneficial bacteria (probiotics) but also nutrients for those bacteria (prebiotics) and useful byproducts (postbiotics).

Interestingly, probiotic supplements can sometimes reduce the diversity of your gut flora. And that very diversity is essential for a healthy gut flora, good mental health, and a restful night’s sleep.

Vitamin D: just go outside

Vitamin D helps your body produce serotonin, a substance that affects your sleep and mood. Deficiencies can lead to low energy and a gloomy mood, which can disrupt your sleep. However, most healthy adults do not need supplements. The best way to get enough? Daylight! A morning walk stimulates vitamin D production and helps reset your biological clock for a better night’s sleep. Excessive intake of vitamin D can also be harmful.

Ashwagandha: mild positive effects

The herb Ashwagandha has been used for centuries in Ayurvedic medicine. It can help reduce stress and anxiety, which may indirectly improve sleep. Scientific research shows that Ashwagandha can lead to a slight improvement in sleep duration and quality. However, little is known about possible side effects, especially with long-term use. People with autoimmune diseases, liver or thyroid problems, pregnant women, and those using sedatives are advised to avoid Ashwagandha.

There is no magical supplement for a perfect night’s sleep. However, small benefits can be gained from melatonin (for specific sleep rhythm problems), magnesium, and eating fermented foods. Vitamin D is best obtained from sunlight. Ashwagandha may sometimes help, but use it with caution.

The article in The Washington Post leaves quite a few sleep supplements unmentioned you also can find on drugstore shelves such as valerian, L-theanine, tryptophan & 5-HTP, zinc, GA BA, glycine, passionflower, cherry, lavender, and CBD. I promise to cover the latest scientific insights about these supplements in a new blog post.