Around this time of year, with the holidays and the beginning of a new year on the horizon, it’s super important to get enough sleep.
When you have a hard time falling asleep for several days on end, it can start to mess up your routine and make you feel rather lousy. Sometimes, it can be wise to take certain supplements that are known to help with getting better sleep, but there are some that are more beneficial than others. We spoke with a naturopathic doctor about two sleep supplements that are known to be very helpful, and one that isn’t as effective. Read more about them below.
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1. Melatonin
There is a reason why melatonin is one of the most popular supplements associated with good sleep! Melatonin is a naturally occurring hormone in our bodies, and its levels rise at night when it's time to sleep. This is why you can take melatonin supplements to add to your body's natural supply.
"Many people have at least heard of melatonin, but they might not be sure of what it actually does," says Dr. Wesley Buckle, ND. "It helps regulate the circadian rhythm. It can be very helpful for shift workers. People who have a difficult time falling asleep may also find melatonin helpful. In my experience, starting with lower doses of melatonin to see how well a person tolerates it is most helpful."
2. Magnesium
Another trending and popular supplement associated with sleep health is magnesium, which can not only promote better sleep but also help relax and restore your body's muscles.
"Magnesium is another supplement that is often talked about for sleep," adds Dr. Buckle. "Magnesium glycinate is the form that I recommend. It's been shown in studies to help promote better, deeper sleep, especially for people who have restless legs at night."
The Sleep Supplement To Avoid:
Dr. Buckle notes that there are likely numerous supplements on the market that market themselves as being super effective for helping you sleep, but at the end of the day, don't do much to improve your sleep cycle.
"One example is valerian root," he notes. "The studies have not shown much benefit for sleep, and in fact, it may cause paradoxical stimulation rather than relaxation. This is the last thing that someone wants if they are having trouble sleeping."
The doctor also stresses the importance of talking to your primary care physician or a healthcare professional before taking any supplement on a daily basis, ensuring it won't interfere with any of your health conditions or medications you might be taking. It's also not a bad idea to ask about why you might be having difficulty falling asleep!
"It's very important to check with your healthcare provider or primary care doctor if you are experiencing difficulty with sleep," he explains. "There may be underlying reasons for sleep disturbances, such as thyroid problems."
