Who should take a sleep supplement?

“If you’ve tried optimising your sleep environment, maintaining a consistent schedule and reducing stress, but still struggle to fall or stay asleep, it may be worth considering a product to help support your sleep cycle,” says Heeral Patel, health and science editor at Holland and Barrett.

“There are a number of different options available that may gently encourage relaxation, reduce the time it takes to fall asleep and improve the quality of your rest without leaving you feeling groggy,” she adds.

Patel warns that natural sleep remedies aren’t for everyone, including children and anyone who is pregnant or breastfeeding. Consider your individual circumstances – if you have any underlying health conditions or are on medication, she advises speaking to doctor before taking any sleep supplements. “If you’re taking antidepressants, blood thinners or sedatives, supplements and herbal remedies could interact with them.” she says.

What to look for in a sleep supplement

With so many brands and products to sift through, how do you know which sleep supplement to go for? According to Patel, you should prioritise evidence-based ingredients that are known to aid relaxation. Here are some to look out for.

Valerian root: This is a herbal remedy that comes from the valerian plant. There’s some research to suggest it can aid sleep, especially if you have occasional insomnia, are experiencing a temporary disruption to your sleep routine or you’re post-menopausal.

Passionflower: Another traditional herbal supplement, passionflower is thought to promote relaxation, ease anxiety and encourage sleep. It’s often used in combination with other sleep-inducing herbs like valerian, lemon balm and hops.

Note, passionflower should be avoided if you’re taking medications like benzodiazepines or barbiturates, as it can increase the effects of sedatives.

Magnesium: Magnesium is all the rage right now, and there’s plenty of evidence to suggest the mineral can improve sleep duration and quality. It works by activating the parasympathetic nervous system, helping you feel calm and relaxed. It also plays a role in nerve function and muscle relaxation.

5-HTP: Another popular ingredient, 5-HTP is a compound that raises the level of serotonin (the feel-good hormone) in the brain. This excess serotonin is converted into melatonin, the hormone that regulates our sleep. 5-HTP is thought to help ease anxiety and support slumber.

L-theanine: An amino acid found in tea, there is some research to suggest L-theanine encourages relaxation, reduces stress and aids sleep. It’s often used in combination with magnesium.

Do sleep supplements actually work?

Sleep supplements can be helpful, but everyone’s different and what works for one person may not work for another.

If you do wish to take a supplement, it’s a good idea to choose one with well-research ingredients and formulas based on peer-reviewed studies. Magnesium, for instance, is one of the most widely researched minerals for sleep, with evidence showing it may aid relaxation and soothe the nervous system.

It’s important to note that sleep supplements tend to work best when combined with good sleep hygiene e.g. maintaining a consistent bedtime, creating the right environment for sleep, and limiting caffeine late in the day.

A good approach is to trial a supplement for around three months and see whether it makes any noticeable difference. If your sleep problems are persistent and are significantly affecting your everyday life, it’s always advisable to seek medical advice.

Can sleep supplements cause side effects?

As with any type of supplement, sleep supplements can cause side effects, although these vary depending on the ingredients and the person taking them. Ultimately, it’s about finding what works best for you and your body.

It’s worth remembering that supplements can interact with certain medications, so it’s always a good idea to check with a healthcare professional before starting a new one.