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Which Supplements Actually Help With Sleep?



Companies market melatonin, magnesium, CBD, and more as ways to help you get better ZZZs. Find out which of these have scientific evidence that they actually work.

When a lack of sleep has you in zombie mode, a pill that could help you finally get the rest you need to feel human again sounds heavenly. Lucky for you, more supplements exist today than ever. From the classic melatonin to newer options like magnesium and CBD, natural alternatives to sleeping pills seem like a great idea. Unfortunately, not all of them have sufficient evidence showing they actually work. which-supplements-actually-help-with-sleep

Below, neuroscientists share the sleep supplements to consider if you’re interested in trying this route. Keep in mind, although these are promising and safe, more research is necessary to confirm their sleep benefits.

This hormone helps regulate the sleep-wake cycle. “Melatonin is the cue that synchronizes the body with sleep,” explains neuroscientist Kristen Willeumier, PhD, author of Biohack Your Brain: How to Boost Cognitive Health, Performance & Power. “Levels increase at the onset of darkness, peak in the middle of the night, and gradually reduce in the second half of the night.”

Melatonin may particularly help shift workers and those who are struggling with jet lag. “Supplementation may reset the body’s sleep cycle or increase total sleep time in those with altered sleep cycles,” Willeumier says. Melatonin may also help with insomnia and not only help you fall asleep faster but also sleep better and for longer, research suggests.

“A magnesium deficiency can interfere with nerve cell firing, resulting in irritability and nervousness,” Willeumier explains. So if you’re lacking this mineral, “supplementing the body with magnesium may help induce a sense of calmness.” And that could help stop your mind from spinning like a hamster wheel all night. In fact, research suggests that magnesium may be most effective at helping improve sleep quality in those who have deficiencies. This tends to be older adults, obese individuals, and those who abuse alcohol.

If that’s not you, magnesium may still work. In studies where people reported their subjective levels of anxiety, magnesium appeared to help reduce this distress—but this could have been a placebo effect. which-supplements-actually-help-with-sleep

Cannabidiol (CBD) continues to be everywhere. Although the research on CBD and sleep is young, this compound found in cannabis may help people who struggle with sleep due to anxiety, pain, or other health problems. In one study of 72 adults, taking 25 to 75 milligrams of CBD daily for a month helped decrease anxiety in about 80 percent of them and improved sleep scores in about two-thirds of the group.

Caveats for Sleep Supplements
If you are interested in sleep supplements, first talk to your doctor. They can help you determine the best dosage and timing of any pill, as well as be sure you don’t have any contraindications.

Once you have their OK, when shopping, be aware that supplements are not regulated in the same way as other drugs. One study found that the content of melatonin supplements varies widely—from 83 percent less to 478 percent more than what was listed on the label. Even supplements from the same brand can vary. So for melatonin or magnesium, look for a product with the “USP Verified” mark. This indicates that the product contains what the labels says in does, at the potency and amounts listed. For CBD, look for a certificate of analysis (COA). This will show the levels of all cannabinoids and if the product contains any contaminants.

Lastly, if you find yourself popping a sleep supplement every single night, you may have another issue, says Nicole M. Avena, PhD, assistant professor of neuroscience at Mount Sinai School of Medicine and visiting professor of health psychology at Princeton University. In that case, definitely consult a physician. They can help assess any underlying condition you may have and advise how to treat it. which-supplements-actually-help-with-sleep

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CBD Buyer’s Tips
As a health consumer, you need to consider a product’s quality and purity. These expert tips outline how to go about buying CBD products and what to look for on the labels. (Hint: It helps to have your mobile device handy when you walk into the store.) which-supplements-actually-help-with-sleep

Come prepared. “Prior to going to the store to purchase any CBD-containing product, consumers should consider researching CBD and cross-referencing their findings with whatever disease or ailment they are concerned with,” says former Surgeon General Dr. Richard Carmona, who serves on the advisory board for Kadenwood, a “seed-to-shelf” consumer CBD products company that’s launching a CBD topical cream called Level Select later this month.

Understand exactly how to use the CBD product. How do you take the CBD? How much? For how long do you take it? What are the risks and benefits? If the answers aren’t clear from the product’s label or your previous fact-finding, then it shouldn’t go into or onto you. which-supplements-actually-help-with-sleep

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