.jpg)
For many, a good night's sleep is more elusive than ever. More than a third of adults in the U.S. fail to achieve the recommended seven to nine hours of sleep each night, according to a recent survey from the National Sleep Foundation. With mounting evidence linking sleep deprivation to serious health conditions, the quest for quality rest has led many to explore over-the-counter sleep supplements. Some, like melatonin, promise quick fixes to imbalances in our sleep through the help of synthetic hormones, while others tout the superiority of natural and herbal remedies to induce sleepiness. But what actually works? Amid their rising popularity, questions linger about the effectiveness and safety of sleep supplements. Let’s separate fact from fiction.
Debunking the Myth of Sleep Supplements
Research shows that sleep is critical in safeguarding physical and mental health. Adequate sleep is linked to a reduced risk of conditions like dementia, obesity, and stroke. Simply, we need quality sleep to live healthy lives.
While over-the-counter sleep supplements such as CBD, melatonin, valerian, and chamomile are popular, most experts advise caution when using them to address sleep problems. The reason is twofold.
First, supplements are not regulated by the U.S. Food and Drug Administration. That means it’s impossible to know for sure whether the product in the bottle matches the label, says Dr. Indira Gurubhagavatula, professor of medicine in the division of sleep medicine at the University of Pennsylvania.
Take melatonin, for instance. It’s one of the most commonly used sleep supplements, with nearly two-thirds of adults saying they’ve turned to it to help them sleep, according to a 2023 survey from the American Academy of Sleep Medicine (AASM). Melatonin itself is a hormone naturally created by our bodies that helps regulate our sleep cycle. It’s more a timing hormone than a sleep hormone; it’s released by the brain in response to darkness, helping our bodies prepare to shut down for the night. While some people report a synthetic, over-the-counter version of melatonin aiding in getting some shut-eye, because of the lack of regulation, “We don’t actually know what’s in it,” Gurubhagavatula. “It varies pill to pill, bottle to bottle.”
Secondly, the medical evidence supporting these supplements is limited, with some showing minimal benefits or none at all, according to Dr. Suzanne Bertisch, of Harvard-affiliated Brigham and Women’s Hospital.
"There is limited evidence for some of these supplements and evidence against the use of others," says Bertisch. Further, studies have revealed that the effectiveness of these supplements varies widely among individuals, with some experiencing no discernible improvement in sleep quality. Magnesium, for example, is marketed for sleep enhancement but lacks strong evidence supporting its effectiveness. While plant-based remedies like valerian and chamomile have noted mild sedative effects, both have weak evidence supporting their efficacy. One person’s hype is another person’s restless night.
The Power of Lifestyle Adjustments in Improving Sleep Quality
So what are we to do? The truth is… we need to relax. Bertisch emphasizes the importance of retraining our brains to sleep naturally. “As humans, we have evolved to sleep,” she says. “So, our brains are usually capable of being retrained to go to sleep. There is no need to ingest something.”
To retrain your brain, experts recommend strategies like maintaining a consistent sleep schedule, practicing relaxation techniques, and creating a conducive sleep environment are key. Additionally, addressing lifestyle factors known to affect sleep, such as alcohol consumption and caffeine intake too late in the day, can significantly improve sleep quality.
If you are going to try supplements, understand how they might best serve you. Melatonin, as a timing hormone, is best used in conjunction with proper sleep hygiene practices like dim lighting. It’s also helpful in short-term uses, like combatting jet lag. Chamomile tea might not send you into hibernation, but a cup while you’re winding down for the night could help signal to your brain that it’s time to rest.
The Indispensable Role of Sleep in Functional Health
Sleep is fundamental to our functional health, acting as a crucial component for both physical and mental well-being. Achieving the recommended seven to nine hours of sleep per night is associated with a reduced risk of serious health conditions such as heart disease, diabetes, and obesity. This is because sleep supports vital bodily functions including cardiovascular repair, metabolic balance, and immune system efficiency. Moreover, sufficient sleep enhances mental functions such as cognition, concentration, and emotional stability, directly impacting our daily performance and overall life satisfaction.
Medical research also shows that sleep plays a significant role in immune defense, boosting the effectiveness of T cells and aiding faster recovery from illnesses. Studies also link adequate sleep with improved longevity, suggesting that consistent sleep patterns can extend life expectancy. Given the profound impact of sleep on our health, it's essential to prioritize sleep hygiene alongside other health practices like diet and exercise. By doing so, we not only enhance our day-to-day functionality but also invest in a longer, healthier life. This understanding underscores the need for a holistic approach to sleep health, viewing it as integral to our comprehensive well-being.
Conclusion
In the quest for a restful night's sleep, it's essential to approach over-the-counter sleep supplements with some skepticism. While they may offer temporary relief, their effectiveness and safety remain cloudy. Instead, focusing on lifestyle adjustments and behavioral changes not only promotes better sleep but also addresses underlying issues contributing to sleep disturbances. As always, consulting with a healthcare professional is advisable for personalized solutions to any problem, even sleep.
Sources
Discover What Grows Wealth with Minimum Effort & Minimum Risk
