Can’t get to sleep at night? There are lots of measures you can take to try to beat insomnia from avoiding bright screens before bed to taking a hot bath. However, one of the most popular remedies is to consume sleep supplements.
These are typically tablets, tinctures or teas that contain a specific sleep-inducing ingredient. Such sleep supplements can be bought online or even at a local herbal pharmacy or supermarket – you don’t need any prescription for them.
There are many different ingredients used to create these supplements. In some cases, mixtures of different ingredients may be used. Just what are some of these supplements? This post lists 16 common examples that could be worth trying.
Melatonin
Melatonin is your body’s sleep hormone. It is produced naturally by the pineal gland. People who suffer from insomnia often fail to produce melatonin at night. Melatonin supplements are the perfect way to give your body the dose of this hormone that it needs, and one of the most sure ways to beat insomnia.
You can take melatonin in many forms from pills to gummy sweets. It’s generally safe to take short term, but some people may experience hangover-like symptoms (e.g. headaches, nausea, drowsiness) when taking it regularly long-term.
Magnesium
Magnesium plays an important part in the regulation of neurotransmitters – including helping to reduce stress hormone levels. The stress hormone (cortisol) can prevent us from producing sleep hormones (melatonin). By taking magnesium, you can lower stress levels and help naturally produce melatonin.
Magnesium is available in many forms from pills to even oil sprays. You can buy supplements that combine magnesium and melatonin. It’s important to stick to the right dose of magnesium as too much can cause nausea, stomach cramps and diarrhoea.
Valerian root
The root of the valerian plant has long been used as a sedative. Besides magnesium and melatonin, it’s probably the most reliable supplement listed here. Experts aren’t entirely sure why it makes people sleepy, but they think it may be due to its ability to increase GABA (gamma aminobutyric acid) levels, which has a calming effect on the brain and body.
Valerian root is commonly brewed into a herbal tea, however can be taken in many other forms including pills and tinctures. Few adverse effects of valerian root have been reported, although reactions can vary and some people may experience headaches or nausea.
CBD
CBD is an ingredient found in the cannabis plant. It does not produce the high that you get with cannabis, and is therefore more legally available. It is known for being very good at reducing anxiety by activating certain receptors. For those who are kept awake by anxiety, CBD can therefore be a great help.
CBD is available in many different forms from tinctures to pills. You can even inhale CBD through vape liquids or burned essential oils. Although generally well-tolerated, some people have been known to experience side effects such as loss of appetite and diarrhoea.
THC
THC is also an ingredient in cannabis. Unlike CBD, it is the ingredient that makes you high. This high typically makes people drowsier and can make it easier to get to sleep. Because it can make you high, THC is not as legally available as CBD and may require a medical prescription in many places around the world (but not all places).
How can you consume THC? Typically THC is not as available in as many different forms as CBD, however there are still some quirky ways to consume it beyond pills such as these Delta 9 THC gummies. THC and CBD can of course be consumed together by exploring cannabis products. Edibles are typically quite unpredictable and may have to be taken a few hours before bed in order to take effect, while other forms of cannabis may be more instant. THC can have unwanted side effects in some people including increased anxiety or paranoia – which is something to be wary of if you’ve never tried cannabis.
Ginseng
Ginseng is a herb used in Chinese and Korean cuisine. It can also be used as a sleep supplement – studies show that ginseng may help improve sleep quality by bringing down stress levels.
Ginseng is typically consumed by mouth either as a tea or as a powder added to a drink, however you can buy pills and tinctures containing ginseng. Some people may experience side effects such as digestive problems or headaches, although these are not too common.
Gingko biloba
Gingko biloba comes from the leaves and seeds of the Chinese gingko tree. Like ginseng, it can reduce stress and in turn promote sleep. It is sometimes confused with ginseng – although they are very similar and sometimes combined, they are in fact two different herbs from two different plants.
Tablets, capsules, extracts and teas include some of the different ways to consume gingko biloba. This herb can have side effects including a headache and an upset stomach (more so than ginseng, although still not incredibly common).
Lavender
Lavender has been used throughout Europe and North Africa for centuries primarily as a perfume. However, it has also long been known to have relaxing qualities too – it contains ingredients that help reduce stress levels, as well as creating feelings of drowsiness, that have led to it becoming a popular herbal medicine.
Simply inhaling the scent of lavender can help people to feel calmer and more relaxed, and it is often used in oil diffusers and incense sticks. However, you can also consume lavender in the form of a tea or as a tablet. Like many sleep supplements, some people experience side effects such as headaches and nausea when consuming lavender (more so than when inhaling it).
Chamomile
Chamomile is a daisy-like plant that has been used as an anxiety-reliever for thousands of years, most notably by the Ancient Greeks and Egyptians. It is believed to be the plant’s flavonoid content that helps reduce stress and promote drowsiness in many people.
The most common way to consume chamomile is as a tea. In fact, it’s one of the most popular herbal teas, and can be bought in most major supermarkets. Chamomile can also be consumed in other forms including tablets. Side effects with this herb are very rare – some people have been known to have allergic reactions or headaches, but most people have no issues.
L-theanine
L-theanine is a chemical found in black and green tea. It has been found to help people fall asleep faster and easier due to its stress-relieving qualities.
While black tea can cancel out the effects due to its caffeine content, green tea contains very little caffeine and is typically a much better source of l-theanine. An alternative to drinking green tea before bed could be to simply take l-theanine as a pill supplement. Side effects of l-theanine are uncommon, but may include headaches and nausea.
Lemon balm
Lemon balm also has stress-relieving qualities, which in turn can help to promote sleep. Compared to many other supplements listed here though, these effects are very mild, and so lemon balm is typically combined with other ingredients like l-theanine.
A common way to consume lemon balm is as a tea, however you can also buy other lemon balm supplements. Lemon balm is generally safe unless consumed excessively for over 4 months, at which point you may start to experience symptoms like nausea and abdominal pain.
Passionflower
Passionflower has similar potent sleep-inducing qualities to valerian root – believed to be due to the ability to increase GABA levels. Like valerian root it has been used for centuries as a sedative, believed to have been introduced to the west by Native North Americans.
You can consume passionflower in various forms ranging from tea to tablets. Unwanted side effects such as headaches and nausea are generally not observed unless this herb is taken in large quantities.
Tryptophan
This amino acid is found in several foods including milk and turkey meat. When taken as a supplement, tryptophan may help to boost levels of serotonin and melatonin – making you happier and sleepier.
Tryptophan is most commonly consumed in tablet form. Some people experience blurred vision and headaches when taking this supplement.
Ashwagandha
Ashwagandha is an ancient Indian herb sometimes referred to as Indian Ginseng. It is a potent anxiety-relieving supplement. Those struggling to sleep due to anxiety may find that this supplement helps.
You can consume ashwagandha as a powder or a tablet. Large doses may lead to a stomach ache, vomiting and diarrhoea. Liver problems have been reported, but this is genuinely due to excessive consumption.
Magnolia bark
The bark of the magnolia tree has been used as a herbal medicine for centuries in China and Japan. Polyphenols in magnolia bark are believed to help promote sleep – many people find that this is an effective sedative.
Magnolia bark can be consumed as a tea, or consumed as a pill or powder. Few side effects have been reported when consuming magnolia bark except the usual minor headache or slightly upset stomach in some people.
