Your well-being depends on a good night’s sleep. In addition to reduced immune function, weight gain, depression, high blood pressure, and even diabetes, chronic sleep loss can also be linked to poor sleep quality.
Insomnia affects many people at some point, which causes foggy-headed days when concentration is difficult. Some people experience serious side effects from prescription medications when they are taking them to combat difficulty falling asleep.
Consider using an over-the-counter sleep support supplement in the first instance instead of resorting to prescription medications if your insomnia occurs occasionally. Most people don’t need anything more than an OTC supplement to get themselves to sleep.
This article explains how to choose and use sleep support supplements.
What is Insomnia?
In the United States, one-third of adults have occasional sleeplessness and 10% have chronic insomnia, according to the American Academy of Sleep Medicine. It will come as no surprise to you that insomnia is characterized by interrupted sleep, but sleep doctors explain it in more detail.
Insomniacs all struggle with getting enough sleep, but there are different variations of the difficulty. It might take you a while to fall asleep, to stay asleep, or to wake up too early because of insomnia. Symptoms of acute insomnia occur frequently or for a short period of less than three months. Insomnia is diagnosed by sleep doctors when the patient cannot sleep well despite trying for three months to sleep for at least three hours each night.
There are many causes of insomnia. A common problem, experienced by most people at least occasionally, is too much worry or stress preventing you from falling asleep. In addition to these common causes, there are also the following ones:
- The bedroom is too noisy or too bright
- Anxiety disorder
- Illness or pain in the body
- Jet lag
- Work shifts
- Prescription medications (including antidepressants, blood pressure medications, asthma medications, allergy medications).
- Pets or bed partners that are restless
Common Sleep Support Supplements
Across the shelves of your local pharmacy or favourite health store, you can find an astonishing variety of insomnia busters. The ingredients listed here are among the most common.
When you buy an OTC sleep aid like Benadryl, the active ingredient is often an antihistamine. Antihistamines do indeed make people drowsy, but they keep them from getting restful or refreshing sleep, as well as causing dry mouth and eyes, raised blood pressure, and medication ‘hangovers’. If you’re experiencing occasional insomnia, use antihistamines for only a couple of nights at a time.
A hormone produced by your brain’s pineal gland, melatonin is probably the best known natural sleep aid. A spike in melatonin levels in the evening signals the desire to sleep, and melatonin levels decrease the next morning. Using your cell phone, computer, and other gadgets before bed suppresses your melatonin levels, which can lead to you sleeping with your eyes open. Age also tends to lower melatonin levels, which contributes to insomnia in the elderly.
You can purchase melatonin supplements in dosages between one milligram and ten milligrams, but it’s best for most people to stick to three milligrams or less per day. A high dose of melatonin can cause headaches, irritability, stomach pain, dizziness, and nightmares, although these aren’t usually serious side effects.
Taking a melatonin supplement half an hour before bedtime can help you fall asleep on schedule, even if you wake up tired. Take the supplement two hours before your desired bedtime if your insomnia has turned you into a night owl and you want to stop this pattern.
Resurge is one of the most popular melatonin supplements that promise to help you sleep better. It might allow your body to absorb enough melatonin to maximize your natural melatonin production. Apart from that, it is also marketed as a weight-loss supplement because epidemiological studies show that insufficient sleep is associated with a higher risk of obesity.
Although more research is needed, current evidence suggests that melatonin can be useful in helping people get to sleep. When taken for short or long periods of time, melatonin supplements appear to be safe for adults, according to studies.
However, since the supplement industry is barely regulated, you might want to read some Resurge reviews before making any purchase of the supplement.
Valerian root has been used for centuries as a natural remedy for stress and insomnia. It has a strong smell, but it is quite effective at making people sleepy. Due to its unpleasant taste and odour, many people prefer valerian root capsules. Dizziness, headaches, and dizziness aren’t common side effects. An effective dose of valerian root is between 300 milligrams and 600 milligrams per day.
Chamomile is another herb used for treating sleep disorders, as it has mild sedative properties that allow your racing mind to slow down and help you fall asleep. There are capsules as well as tea made from chamomile.
Foods such as meat, fish, and grains contain magnesium; however, this mineral is also produced naturally by the body, so people often have a deficiency in this vital mineral. Most people are safe taking magnesium supplements with 100 to 350 milligrams. Diarrhoea and an upset stomach can result from high doses of thiazides.
Lavender: Sleep-inducing and stress-relieving properties have been demonstrated for this pleasant-smelling flower. In addition to lavender essential oil, lavender tea and capsules can also treat insomnia through aromatherapy.
Green or black tea leaves contain L-theanine, an amino acid that can help you relax while improving your sleep quality. Capsules and tablets are often available. An effective dose ranges from 250 to 400 milligrams for most people.
Use glycine, another amino acid with sleep-inducing properties, up to five milligrams a day to ensure you get the sleep you want.
Sleep Supplement Prices
Sleep supplements come in a wide range of prices because of the wide variety of ingredients they use, but generally speaking, these aren’t expensive products. For a month’s supply of effective sleep aids, you can expect to pay between $5 and $20.
Tips For Choosing Sleep Support Supplements
- Sleep-destroying habits and lifestyles often lead to insomnia. Here are some tips for speeding up your travels to the land of Nod.
- After lunch, avoid caffeine. Despite what you may think, caffeine may stay in your body for a long time. Even though its effects peak within an hour, caffeine stays in your system for six hours or more, which can affect the quality of your sleep.
- Maintain a temperature between 65°F and 68°F in your bedroom at night.
- Even on weekends, stick to a set bedtime and waking time. An irregular schedule throws off your sleep cycle and leads to unrefreshing sleep. Regular bedtime routines don’t just benefit children; they help people of every age relax before bedtime.
- Don’t use social media, web surfing, or video games within an hour of going to bed. Using tech devices at night reduces the production of melatonin.
- Be sure not to eat greasy or spicy snacks before bed. If your stomach is upset, you will be awake all night. As a replacement, you can enjoy a light snack with protein and carbohydrates, such as cereal in milk, fruit with cheese, peanut butter on toast, or a glass of warm milk.
- Keep your stress at bay by meditating, praying, counting sheep, or focusing on your breathing. You can’t fall asleep if you’re lying in bed worrying about something you can’t control.
Frequently Asked Questions About Sleep Support Supplements
Q. Does the FDA regulate sleep supplements?
A. Most sleep supplements are not regulated by the FDA, except for OTC medications such as antihistamines. In some cases, that means products may not be as effective as they claim or may not have the ingredients the manufacturer claims. Prior to making your purchase, it’s a good idea to read plenty of reviews on legitimate websites and only purchase supplements from established, well-respected manufacturers.
Q. Would it be better to use a sleep aid with a single ingredient or one that combines several?
A. This is a very good question since both sides have advantages and disadvantages. Combining ingredients can amp up their effects, but if you experience side effects, you cannot identify the specific ingredients responsible for them. It is easy to customize single-ingredient formulations to your own unique needs, but they might be less effective than mixed products. How can we solve this? Supplements can be tricky if you’re not familiar with them, so you may want to start with a simple product or sleep aid that contains just a few ingredients.
Q. Is it safe to take sleep supplements?
A. In the USA, most sleep supplements are well-tolerated. But due to lack of FDA regulation, side effects and bad reactions are not commonly reported. To avoid having a bad reaction to sleep aid, you should do your research before making a purchase, avoid megadoses, and only take it as directed.