Exploring Sleep Aids: Melatonin, Magnesium, and Valerian Root for Better Sleep
From insomnia to restless leg syndrome to Sleep Aids apnea, over 50 million Americans suffer from sleep disorders.
While many people turn to sleep aids and supplements for relief, recent research suggests that one option may be more effective than the other.
“Sleep is like a medicine. That’s your time when you rejuvenate, grow again, and feel relaxed and fulfilled,” explained Dr. Jagdish Khubchadani, professor of public health at New Mexico State University.
Sleep Aids
Research at Johns Hopkins indicates that melatonin may help reduce the time it takes to fall asleep and improve overall sleep quality, particularly for those with insomnia or jet lag.
“This pattern of restless sleep affects daytime functioning,” said Dr. Lourdes DelRosso, professor of family medicine at the University of California, San Francisco.
However, melatonin is not without drawbacks. Some people may experience side effects such as daytime drowsiness, headaches, or dizziness. Additionally, melatonin is not regulated by the FDA, leading some doctors to prefer self-care measures such as:
“Maintaining a schedule, keeping technology out of the bedroom, and avoiding coffee and alcohol before sleep are three basic things you can do to ensure good quality sleep and lower your risk for health problems,” said Khubchadani.
Another commonly used sleep supplement is magnesium. It aids in muscle relaxation, lowers cortisol levels, and increases melatonin production. The downside is that it takes longer to work.
Ultimately, doctors say magnesium is better for long-term use. It not only improves sleep quality but also lowers blood pressure and reduces the risk of type 2 diabetes and osteoporosis. The bottom line:
“Sleep is the best medicine available for free, and maintaining it should be a number one priority,” added Dr. Khubchadani.
Another sleep supplement to consider is valerian root. Used for centuries as a natural remedy for insomnia and anxiety, some studies suggest it may help improve sleep quality and duration.
