Are Sleep Supplements Safe for Use?

Sleep is an essential ingredient for daily health and long-term well-being. However, 33% of people don’t get enough sleep at night. If you have trouble sleeping, you’ve likely turned to a variety of different options to improve your rest. Maybe you’ve improved your sleep hygiene checklist or bedroom environment. Maybe you’ve spent time addressing your diet, exercise regularity, or stress levels.

Depending on your sleep challenges, you might also have considered sleep supplements — dietary supplements that can support, even improve, sleep quality. These supplements typically contain a combination of natural ingredients, such as vitamins, minerals, herbs, and amino acids. Some also contain synthetic compounds, designed to promote relaxation, reduce anxiety, and facilitate a more restful night's sleep.

Let’s explore the world of sleep supplements: what they are, why they work, and how safe they are for common consumption.

What are Sleep Supplements?

Sleep supplements come in various forms — capsules, gummies, powders, liquids, etc. — that help encourage your body toward rest. They often include one or more of the following ingredients known for their potential sleep-promoting properties:

• Melatonin: A naturally occurring hormone that regulates the sleep-wake cycle and is commonly used to alleviate sleep disturbances.
• Valerian root: An herbal remedy with mild sedative effects that can help reduce anxiety and improve sleep quality.
• Magnesium: A mineral that plays a role in muscle relaxation and may be beneficial for individuals with restless leg syndrome or insomnia.
• L-Theanine: An amino acid found in tea leaves that can promote relaxation and reduce stress, potentially improving sleep.
• GABA (Gamma-Aminobutyric Acid): A neurotransmitter that has a calming effect on the brain and is believed to help reduce anxiety and improve sleep.
• Chamomile: An herb known for its calming properties, often used in teas to aid relaxation and sleep.
• Passionflower: Another herbal remedy that may have mild sedative effects, potentially helping with anxiety and sleep problems.

Sleep supplements can be a viable option for those seeking to improve their sleep quality and address sleep-related problems. They can deliver benefits that improve all four pillars of your sleep experience, from duration to depth.

How Can Sleep Supplements Improve My Sleep Quality?

Sleep supplements have the potential to improve your sleep quality by addressing the factors that can impair rest. Here’s how sleep supplements may improve your sleep quality:

• Regulate your sleep-wake cycle: Many sleep supplements contain melatonin, a hormone that plays a crucial role in regulating your sleep-wake cycle. Melatonin levels naturally rise in the evening, signaling to your body that it's time to sleep. Supplemental melatonin can help synchronize your internal clock, making it easier to fall asleep and wake up at the desired times.
• Reduce stress and anxiety: Several ingredients in sleep supplements, such as valerian root, chamomile, and L-theanine, have calming and anxiolytic (anxiety-reducing) effects. By promoting relaxation and reducing stress and anxiety, these supplements can create a more conducive environment for falling asleep and staying asleep.
• Relax muscles: Some sleep supplements contain magnesium, which is essential for muscle relaxation. If muscle tension or restless leg syndrome is affecting your sleep, magnesium supplements may help alleviate these issues, leading to improved sleep quality.
• Enhance sleep duration: Certain supplements, such as those containing GABA (Gamma-Aminobutyric Acid), may extend the duration of your sleep. GABA is a neurotransmitter that has a calming effect on the brain and can help you stay asleep throughout the night.
• Support natural sleep processes: Sleep supplements aim to enhance and support your body's natural sleep processes. They do not force you to sleep but create a more favorable environment for sleep to occur naturally.
• Manage mild sleep disorders: Sleep supplements can be useful for managing mild to moderate sleep disorders, such as occasional insomnia. They may help you fall asleep faster, reduce nighttime awakenings, and improve overall sleep quality.

It's important to note that the effectiveness of sleep supplements can vary from person to person. What works for one person may not work for another. Sleep supplements are also more likely to be effective if your sleep disturbances are related to factors like stress, anxiety, or mild sleep disorders.

Is it Safe to Use Sleep Supplements?

The safety of sleep supplements can vary depending on the specific ingredients, dosages, and individual factors. While some sleep supplements are generally considered safe for short-term use, there are important considerations to keep in mind.

First, regulations. The supplement industry is not as tightly regulated as pharmaceuticals. This means that the quality and safety of sleep supplements can vary between brands and products. It's important to choose supplements from reputable manufacturers who adhere to quality standards and have third-party testing for purity and potency.

Next, side effects. Some people may experience side effects when taking sleep supplements. Common side effects can include dizziness, gastrointestinal discomfort, daytime drowsiness, or changes in mood. These side effects may vary depending on the specific ingredients in the supplement.

Consider any medications you’re taking before adding sleep supplements. Sleep supplements can interact with medications you are currently taking. These interactions can lead to adverse effects or reduce the effectiveness of your medications. It's crucial to consult with a healthcare provider before starting any new supplement regimen, especially if you are on other medications.

If you have underlying health conditions or sleep disorders, they might also influence how safe and effective sleep supplements are for your body.

Sleep supplements can be a safe, effective method to encourage the body toward rest. However, it’s important to connect with a healthcare professional before you begin taking a supplement. Consult with a provider and consider other methods to improve the quality of your sleep that might create a similar outcome.

Here’s another suggestion when it comes to improving the quality of your sleep: upgrade your sleep materials. For example, make sure you use pillows and blankets that are comfortable and meet your needs. It’s also important to find a mattress that can support your head, neck, back, and limbs while you rest.

At Mattress Warehouse, we know a thing or two about a good night’s sleep. That’sd why we created bedMATCH, a sleep diagnostic program that analyzes your sleep profile and suggests the best mattress options. BedMATCH considers your height, weight distribution, body type, even your preferred sleeping position, and pairs you with mattresses of all price points made for sleepers like you.

Visit your local Mattress Warehouse to try bedMATCH today or take the five-minute online bedMATCH quiz to browse mattress options right now.