If you have been having trouble sleeping at night, you may have considered supplements to help you sleep. But how well do they work? And how safe are they?
Melatonin
Our body naturally has melatonin — it is a hormone secreted by the pineal gland. Melatonin is involved in the sleep-wake cycle, meaning it helps tell the body when it is time to go to sleep and when it is time to be awake. The supplement form of melatonin is synthetically made, and can be taken as a pill, or placed under the tongue or in the cheek.
Melatonin supplements have several uses, including insomnia, delayed sleep phase syndrome and insomnia due to health conditions and medications, such as attention deficit hyperactivity disorder or beta-blockers. Some people may use melatonin to help with jet lag.
So how well do melatonin supplements work for sleep problems? MedlinePlus noted that melatonin is likely effective for people who are blind who have sleep disorders, and children with autism and developmental delays who have sleeping problems.
They added that melatonin is possibly effective for jet lag and insomnia, and possibly ineffective for adjusting sleep schedules. The MayoClinic.com stated that the effect of melatonin on decreasing the time for a person to fall asleep is mild.
Melatonin supplements do have several side effects. Common side effects of melatonin include dizziness, headaches and daytime sleepiness. Less common side effects include confusion, mild anxiety, irritability, abdominal discomfort and short periods of depression.
Valerian
Another supplement that people may try to help them fall asleep is valerian. Derived from a plant, valerian may help decrease the time it takes for a person to fall asleep.
The active ingredient that helps people fall asleep is not clear: “there is no scientific agreement as to the active constituents of valerian, and its activity may result from interactions among multiple constituents rather than any one compound or class of compounds. The content of volatile oils, including valerenic acids; the less volatile sesquiterpenes; or the valepotriates (esters of short-chain fatty acids), is sometimes used to standardized valerian extracts,” according to the Office of Dietary Supplements.
Side effects may occur with valerian use, including heart disturbances, abdominal discomfort, uneasiness and headache. Certain individuals should not take valerian, including women who are nursing or pregnant and children who are younger than age 3. In addition, valerian may interact with products that cause sedative effects, such as alcohol, benzodiazepines and barbiturates.
References
MayoClinic.com. Sleep Aids: Understanding Over-the-Counter Options. Web. 29 February 2012
http://www.mayoclinic.com/health/sleep-aids/SL00016/NSECTIONGROUP=2
Office of Dietary Supplements. Dietary Supplement Fact Sheet: Valerian. Web. 29 February 2012
http://ods.od.nih.gov/factsheets/Valerian/
MedlinePlus Supplements. Melatonin. Web. 29 February 2012
http://www.nlm.nih.gov/medlineplus/druginfo/natural/940.html
Reviewed February 29, 2012
by Michele Blacksberg RN
Edited by Jody Smith