Do Sleep Supplements Actually Work? An Evidence-Based Analysis

Key Takeaways

• Sleep supplements are popular remedies, but their effectiveness and safety can vary from person to person 
• Melatonin, valerian root, and magnesium are popular sleep supplements that support sleep in unique ways. 
• Lifestyle changes and good sleep hygiene may be the most effective ways for many people to support regular, quality sleep.

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Tracking your food for the first time can feel like turning the lights on in a dim room. Suddenly, you see what's going on that you weren't aware of before. Those bites of snacks in between meetings? They add up. A second helping of dinner? It’s a lot more intentional when you write it down.

But tracking your food isn't just about counting calories. This science-backed strategy can improve everything from your energy levels to your blood sugar and even help with your relationship with food or emotional eating habits. Let's look at how food logging works, the science behind what makes it effective, and tips to make it part of your daily routine without stressing yourself out.

Whether you struggle to fall asleep at night or find yourself wide awake at 2 a.m., you know how frustrating a poor night of sleep can be. Lack of sleep doesn’t just leave you feeling tired; it can also affect your focus, mood, and judgment, and is linked to a higher risk of anxiety, depression, heart disease, and diabetes.¹

When sleep is hard to come by, it’s tempting to turn to supplements for help. Melatonin, valerian root, and magnesium are some of the most popular supplements people turn to for more restful sleep. But do these supplements actually work? Keep reading to learn what the research says about these popular sleep supplements, how to use them safely, and additional ways you can support a quality night’s sleep. 

Understanding Sleep Supplements​

Sleep supplements are designed to support your body’s natural sleep rhythms and relax the nervous system so you can drift off to sleep more easily and stay asleep throughout the night. Some of the most popular supplements that people turn to for better sleep include melatonin, magnesium, and valerian root. These ingredients are popping up in sleepy drinks, mocktails, and supplements, promising a good night’s sleep. Each one works a little differently, supporting sleep in different ways. 

Melatonin is a hormone your body naturally produces in response to darkness, signaling to your brain that it’s time to wind down and fall asleep. Supplementing with melatonin can help you fall asleep when your body’s internal clock has been disrupted, like with shift work or because of jet lag.²

Valerian root is an herb that’s been used for centuries to promote sleep, and recent research has discovered why it is so effective. Several key plant compounds found in valerian root influence gamma-aminobutyric acid (GABA), a neurotransmitter that inhibits and relaxes the central nervous system, as well as serotonin, a neurotransmitter and hormone involved in sleep regulation and mood, and adenosine, a nucleoside that increases slow wave activity in the deep stages of sleep.³

Like valerian root, magnesium also helps relax the central nervous system. It helps activate GABA, reducing the excitability of the nervous system and may also help decrease serum cortisol levels, lowering stress in the body, and promoting a better night of sleep.⁴ Adequate magnesium levels also promote the secretion of melatonin, helping to maintain a normal sleep cycle.⁵

While these supplements sound promising, their effectiveness can vary from person to person and may not be appropriate for every type of sleep concern. 

Evaluating the Effectiveness of Popular Sleep Aids​

Some people swear by sleep supplements, but research shows mixed results, suggesting that different ones may work better for some individuals than others. 

Melatonin

Many people reach for melatonin when they can’t fall asleep, but as its main role is to correct dysregulated sleep cycles, it may work better for some than others. This is especially true for people who work second or third shift. In one study, 72 shift workers with sleep disorders took either 5 milligrams of melatonin or a placebo for four weeks. The melatonin group reported improved sleep by week four and had fewer cognitive-related daytime errors, while the placebo group reported increased fatigue.⁶

Many melatonin supplements contain high doses of melatonin, and research shows that the actual amount of melatonin in your supplement could be up to 478% higher than what’s on the label.⁷ Current clinical recommendations are to take 0.2 to 0.5 milligrams 2 to 3 hours before nightfall to support your body's natural melatonin release. Or, if taking it to induce sleep, 1 to 3 milligrams 30 minutes before bedtime, working your way up to 5 milligrams if lower doses are not effective.⁸

Valerian Root

Valerian root has been used medicinally since the first century AD, and is still a popular herbal remedy for insomnia and nervous disorders. 

In one small study, adults with sleep complaints took either 200 milligrams of valerian extract one hour before bed or a placebo for 56 days. Those who took the valerian extract saw significant improvements in sleep time by day three, increased sleep efficiency, and reduced anxiety by the second week, compared to the placebo group. They also experienced decreased daytime drowsiness by week four.⁹

While many clinical studies have found that valerian root extract does improve sleep quality, others have found it ineffective. A recent review found that repeated doses over time and using the whole root/rhizome instead of an extract correlated with more positive results.³

Magnesium

Current research on magnesium and sleep quality is not always clear, and the type of magnesium supplement you take may also impact its effectiveness. Some forms of magnesium do not cross the blood-brain barrier as easily as others. Magnesium L-threonate is a form of magnesium with high brain bioavailability.¹⁰ One small study found that adults with sleep problems who took 1 gram of magnesium L-threonate (containing 75 milligrams of elemental magnesium) for 21 days experienced improved objective and subjective sleep scores compared to the placebo group.¹⁰

But the amount of magnesium you get daily isn’t dependent on just a supplement. Eating magnesium-rich foods can also help you sleep better. In a study of 3,964 young adults, higher levels of magnesium intake (from diet and supplements) were associated with slightly better sleep quality. In contrast, those with the highest magnesium intake were more likely to sleep more than 7 hours a night than those with the lowest intake.⁴

Safety and Considerations​

Before taking any sleep supplement, consult with your primary care doctor and pharmacist, as they may interact with your current medications or cause adverse effects depending on your health and medical history. As with any supplement, make sure to purchase one from a reputable brand that participates in third-party testing for purity and potency, as the FDA does not regulate supplements in the same way as medications.

Melatonin

While melatonin is often regarded as a safer alternative to prescription sleep aids, it should still be used with caution. A 2017 study found massive discrepancies in the amount of melatonin in the actual product versus what the label claimed. The differences were as significant as 81 percent less than what the bottle stated or 478 percent more.⁷

In clinical trials, the most common side effects occur at doses higher than 10 milligrams, including drowsiness, headaches, and dizziness. Melatonin can also interact with anti-anxiety medications, antidepressants, calcium channel blockers, blood thinners, and sedatives.¹¹

Valerian Root

In clinical studies, valerian root most often caused mild side effects like headaches, dizziness, and stomach issues. It may cause sleepiness and should not be taken with any sedatives or supplements with sedative effects, such as melatonin, St. John’s Wort, or kava, as this could create a dangerous additive sedating effect.¹²

Magnesium

While you can’t overdose on magnesium from food, too much magnesium from supplements could cause diarrhea, nausea, and cramping. It could potentially lead to toxicity when taken in doses higher than 5,000 milligrams per day. Supplemental magnesium can also interact with several medications, including diuretics, antibiotics, bisphosphonates, and proton pump inhibitors. The tolerable upper limit for magnesium supplements is 350 milligrams per day for adults.¹³

Alternative Approaches to Improving Sleep​

While supplements may help you rest better, they’re not the only option. Most often, simple changes to your sleep routine and lifestyle can make such a big difference in your sleep quality that sleep supplements aren’t needed. Here are a few ways to support your sleep without medication or supplements. 

Stick to a consistent sleep schedule: Going to bed and waking up simultaneously every day (even on weekends) can help train your body’s internal clock. A large systematic review found that more variability in sleep timing was associated with adverse health outcomes in adults.¹⁴

Create a calm sleep environment: Making your room dark and cool may support better sleep. Light may interfere with melatonin secretion, while research has found that rooms that are too hot or too humid have a negative impact on sleep quality.¹⁵

Turn the lights down and put down the phone: Light exposure before bed, including lights from gadgets like phones, tablets, and TVs, has a negative impact on mood, sleep quality, and concentration.¹⁶ Put electronics away an hour before bed to support a better night’s rest. 

Spend time outdoors during the day: Increasing your time outside in natural sunlight may help improve circadian phase advancement, better synchronizing your wake and sleep cycles with daylight hours. This can lead to falling asleep earlier and waking up feeling well-rested.¹⁶

The Bottom Line

Sleep supplements like melatonin, valerian root, and magnesium may help some people get better rest, but they’re not a guaranteed quick fix, and not always safe or necessary. Supporting your body’s natural sleep rhythms with consistent sleep habits, a calm environment, plenty of daylight, and limited exposure to light at bedtime are alternative ways to promote quality sleep. 

Learn More About How to Improve Blood Sugar Health With Signos’ Expert Advice

Improving your sleep habits can help you feel more rested, and it also supports overall health. Learn how Signos can help you reach your health goals by learning how your lifestyle, including your eating, exercise, and sleep habits, impacts your blood glucose levels. Find out if Signos is a good fit for you by taking this free, quick quiz!