Sleep is an essential part of proper health and helps us feel reenergized and ready to take on the day. Despite its importance though, nearly 35% of us suffer from some type of insomnia, which can lead to fatigue, poor memory, mood swings, and more. In fact, if left unchecked, insomnia can lead to high blood pressure and depression.
Because of this, a variety of sleep supplements have emerged over the years, each claiming to help you get your restful Zs. But before handing over your hard-earned money, find out about some of the most popular ingredients here!
Chamomile is a flower used to treat a variety of conditions, including gas, anxiety, inflammation, ADHD, menstrual cramps, difficulty sleeping, and more. From a clinical standpoint, chamomile is considered “possibly effective” for the treatment of anxiety, upset stomach, colic, and diarrhea, although there is insufficient evidence for other conditions. When taken orally, 1mL to 100mL of chamomile can be used. While most patients experience no side effects with chamomile, it is in the same family as ragweed, marigolds, and daisies, so it may cause an allergic reaction.
In addition to brewing beer, hops are also used in the treatment of anxiety, insomnia, ADHD, nerve pain, indigestion, and more. However, there is insufficient clinical evidence showing hops to be effective for any of these concerns. There is no standard dosing for hops, although side effects are rare.
Melatonin is a hormone primarily responsible for regulating the body’s sleep-wake cycles, and is often used for the treatment of insomnia, ADHD, autism, Alzheimer’s disease, and even as an anti-aging agent. Of these, melatonin is classified as “possibly effective” for the treatment of insomnia, jet lag, and reducing anxiety before surgery. Melatonin dosing ranges between 0.5mg and 20mg, depending on the condition being treated, and while side effects are uncommon, some patients may experience headache, dizziness, stomach cramps, and irritability.
An herb whose roots are used to treat insomnia and other sleep disorders. While valerian is classified as “possibly effective” for insomnia, there is insufficient clinical evidence showing it to be effective for other disorders. Dosing typically ranges between 240mg and 900mg, with commonly reported side effects including headache, uneasiness, and insomnia.